Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	53% 1538kcal	43% 1252kcal	2900kcal per day for Men 19-50 years
Fat	9.63% 9.34g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	7% 2.25g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	28.6% 4.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 366g	181% 235g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	2.5% 1.8g	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	175% 66.7g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	88.5% 49.6g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.6mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	35% 0.45mg	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	34% 136μg	98% 390μg	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	33% 4.94mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	20% 200mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	145% 1.3mg	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	219% 17.6mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	188% 789mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.66mg	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	271% 1896mg	111% 776mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	149% 2232mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	3.92% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Rolls, pumpernickel per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size versus 1 lb of Rolls, pumpernickel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Rolls, pumpernickel:

• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 1.8 times more Vitamin B3 and 1.7 times more Vitamin E than Rolls, pumpernickel.
• While 1 lb of Rolls, pumpernickel contains 1.9 times more Vitamin B1, 3.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Rolls, pumpernickel:

• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 1.4 times more Iron, 3.2 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Rolls, pumpernickel.
• While 1 lb of Rolls, pumpernickel contains 1.5 times more Calcium, more Copper, 3.4 times more Selenium and more Sodium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 1.2 times more Energy, 1.6 times more Carbohydrate and 2.7 times more Fiber than Rolls, pumpernickel.
• While 1 lb of Rolls, pumpernickel contains 1.4 times more Fat and 2.1 times more Omega 3 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Rolls, pumpernickel offer comparable quantities of Omega 6 and Protein per one pound.