Comparing Nutrients in 300 calories Cereals, farina, unenriched, dry VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Weight per 300 calories

• Cereals, farina, unenriched, dry: 81.3g
• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size: 85.2g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cereals, farina, unenriched, dry or Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cereals, farina, unenriched, dry	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.8% 63.4g	55% 71.4g	130g per day for Men 19-50 years
Sugars	NA	26.2% 19g	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	4.07% 1.54g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	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	4.07% 0.049mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.25% 0.081mg	53.8% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.56% 0.57mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	63% 0.82mg	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	4.88% 19.5μg	41% 164μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	102% 2.45μg	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	0.6% 0.089mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	1.14% 11.4mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	7.14% 0.064mg	16.4% 0.15mg	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	15.2% 1.2mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.6mg	19% 79.3mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	156% 3.58mg	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	10.2% 71.5mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	2.25% 76.4mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	34.7% 19μg	6.35% 3.5μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.44mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	0.14% 5.1g	3700g per day for Men 19-50 years

Cereals, Farina, Unenriched, Dry VS Cereals Ready-to-eat, POST, Shredded Wheat, Lightly Frosted, Spoon-size Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, farina, unenriched, dry or Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size?

Lets compare vitamin content per 300 calories of Cereals, farina, unenriched, dry vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 12.6 times more Vitamin B1, 8.6 times more Vitamin B2, 14.4 times more Vitamin B3, 2.2 times more Vitamin B5, 17.4 times more Vitamin B6, 8.4 times more Vitamin B9 and more Vitamin B12 than Cereals, farina, unenriched, dry.
• 300 calories of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin B12
• Both Cereals, farina, unenriched, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals, farina, unenriched, dry vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 300 calories of Cereals, farina, unenriched, dry have 5.5 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 2.3 times more Copper, 2.4 times more Iron, 7.5 times more Magnesium, 6.4 times more Manganese, 3.3 times more Phosphorus, 3.6 times more Potassium and 5.7 times more Zinc than Cereals, farina, unenriched, dry.
• 300 calories of Cereals, farina, unenriched, dry lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Cereals, farina, unenriched, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, farina, unenriched, dry have 1.3 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 5.3 times more Fiber than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, farina, unenriched, dry provide inadequate amounts of Fiber
• Both Cereals, farina, unenriched, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.