Comparing Nutrients in 1 pound Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	9.7% 281kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	278% 361g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	NA	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	52.5% 20g	38g per day for Men 19-50 years
Protein	16% 9.07g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, wheat, puffed, fortified	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	983% 11.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	628% 8.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	1001% 160mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	59.3% 0.77mg	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	36.3% 145μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.26% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	206% 1.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.06% 122μg	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	1797% 144mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	NA	346% 7.96mg	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	230% 1610mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	46.4% 1579mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	1015% 558μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	10.2% 379g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals ready-to-eat, wheat, puffed, fortified per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, whole wheat hot natural cereal, cooked with water, without salt versus 1 lb of Cereals ready-to-eat, wheat, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, wheat, puffed, fortified:

• 1 lb of Cereals ready-to-eat, wheat, puffed, fortified contains 37.1 times more Vitamin B1, 36 times more Vitamin B2, 39.7 times more Vitamin B3, 2.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, wheat, puffed, fortified:

• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 27.9 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• While 1 lb of Cereals ready-to-eat, wheat, puffed, fortified contains 4 times more Calcium, 4.9 times more Copper, 51.1 times more Iron, 6.6 times more Magnesium, 5.1 times more Phosphorus, 4.9 times more Potassium, 9.6 times more Selenium and 4.9 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, wheat, puffed, fortified contains 5.9 times more Energy, 5.8 times more Carbohydrate, 2.8 times more Fiber and 7.4 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.