Comparing Nutrients in 1 kilogram Jams, preserves, marmalade, reduced sugar VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalade, reduced sugar	0%	1%	99%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	52% 1510kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	21.2% 20.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	68.6% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	620% 807g	130g per day for Men 19-50 years
Sugars	406% 294g	10.3% 7.5g	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	39.5% 15g	387% 147g	38g per day for Men 19-50 years
Protein	0% 0g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, 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	8.33% 0.1mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	325% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	61.5% 0.8mg	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	45% 180μg	75% 300μg	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	167% 150mg	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	14% 2.1mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	0% 0mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.83% 33μg	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	0% 0mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	414% 1740mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	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	10% 70mg	597% 4180mg	700mg per day for Men 19-50 years
Potassium	17.4% 590mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	16.8% 620g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams, preserves, marmalade, reduced sugar VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size per 1 kg

Compare the macro and micronutrient content in 1 kg of Jams, preserves, marmalade, reduced sugar versus 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 1 kilogram of Jams, preserves, marmalade, reduced sugar has more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 20 times more Vitamin B1, 4 times more Vitamin B2, 65 times more Vitamin B3, 4 times more Vitamin B6, 1.7 times more Vitamin B9 and 5.2 times more Vitamin E than Jams, preserves, marmalade, reduced sugar.
• 1 kilogram of Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin C
• Both Jams, preserves, marmalade, reduced sugar as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 1 kilogram of Jams, preserves, marmalade, reduced sugar has more Copper than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains more Calcium, more Iron, 43.5 times more Magnesium, 59.7 times more Phosphorus, 6.6 times more Potassium, 20.5 times more Selenium and 62.6 times more Zinc than Jams, preserves, marmalade, reduced sugar.
• 1 kilogram of Jams, preserves, marmalade, reduced sugar lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Jams, preserves, marmalade, reduced sugar has 39.2 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 2.2 times more Energy, 20.6 times more Fat, 2.6 times more Omega 3, 40.2 times more Omega 6, 2.1 times more Carbohydrate, 9.8 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• 1 kilogram of Jams, preserves, marmalade, reduced sugar provide inadequate amounts of Omega 3, Omega 6 and Protein