Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	118% 3420kcal	121% 3510kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	9.38% 3g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	55% 9.33g	72.6% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	578% 752g	626% 814g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	12.4% 9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	250% 95g	326% 124g	38g per day for Men 19-50 years
Protein	200% 112g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	353% 56.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 780μg	100% 400μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	87.3% 13mg	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	40% 400mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	509% 4.6mg	371% 3.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	424% 34mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	290% 1220mg	317% 1330mg	420mg per day for Men 19-50 years
Manganese	1391% 32mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	541% 3790mg	549% 3840mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	114% 3870mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	277% 30.5mg	11mg per day for Men 19-50 years
Water	2.68% 99g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, whole wheat hot natural cereal, dry versus 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 1 kilogram of Cereals, whole wheat hot natural cereal, dry has 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.8 times more Vitamin B6, 2 times more Vitamin B9, 2 times more Vitamin E and 1.6 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin K
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 1 kilogram of Cereals, whole wheat hot natural cereal, dry has 1.4 times more Copper, 1.4 times more Iron and 12 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 1.5 times more Calcium than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 1.3 times more Omega 6 and 1.3 times more Fiber than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per one kilogram.