Comparing Nutrients in 1 pound Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	9.7% 281kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	8.9% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	292% 380g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	140% 101g	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	19% 7.26g	115% 43.5g	38g per day for Men 19-50 years
Protein	16% 9.07g	63% 35.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, 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	26.5% 0.32mg	272% 3.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	286% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	273% 43.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	335% 4.35mg	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	16% 63.5μg	218% 871μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	544% 13μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.26% 1.1mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	87% 0.78mg	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	35% 2.8mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	828% 19mg	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	44.7% 313mg	179% 1252mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	43.6% 1483mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	119% 13mg	11mg per day for Men 19-50 years
Water	10.2% 379g	0.74% 27.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 10.3 times more Vitamin B1, 16.4 times more Vitamin B2, 10.8 times more Vitamin B3, 5.3 times more Vitamin B5, 13.2 times more Vitamin B6, 13.7 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 3.1 times more Selenium, 12.3 times more Sodium and 13.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 1.9 times more Calcium, 2.1 times more Copper, 5.6 times more Iron, 4.2 times more Magnesium, 7.2 times more Manganese, 4 times more Phosphorus, 4.6 times more Potassium and 6 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 5.7 times more Energy, 4.8 times more Fat, 4.2 times more Omega 3, 4.6 times more Omega 6, 6.1 times more Carbohydrate, 278.8 times more Sugars, 6 times more Fiber and 3.9 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.