Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GOLDEN CRISP VS Toasted Wheat Germ Cereals

Weight per 300 calories

• Cereals ready-to-eat, POST, GOLDEN CRISP: 79g
• Toasted Wheat Germ Cereals: 78.5g

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

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Toasted Wheat Germ Cereals?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	8.66% 8.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	39.3% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	27% 4.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	30% 39g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	8.45% 6.13g	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	% 6.13g	g per day for Men 19-50 years
Fiber	10.4% 3.95g	31.2% 12g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	73% 657μg	0.44% 3.93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	59% 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	73% 292μg	69% 276μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	184% 4.42μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.24% 4.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	39% 234IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.74% 0.26mg	83.7% 12.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	2.6% 3.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.53% 35.3mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	54% 0.49mg	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	66% 5.3mg	89.2% 7.14mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	60% 251mg	420mg per day for Men 19-50 years
Manganese	NA	681% 15.7mg	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	25.6% 179mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	69.8% 38.4μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.21% 3.14mg	1500mg per day for Men 19-50 years
Zinc	40% 4.42mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	0.12% 4.4g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GOLDEN CRISP VS Toasted Wheat Germ Cereals Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Toasted Wheat Germ Cereals?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP vs Toasted Wheat Germ Cereals:

• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 167.3 times more Vitamin A, 2 times more Vitamin B2, 3.3 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Toasted Wheat Germ Cereals.
• While 300 kcal of Plain Toasted Wheat Germ Cereals contain 48.2 times more Vitamin E than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Toasted Wheat Germ Cereals provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin E
• 300 calories of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, GOLDEN CRISP vs Toasted Wheat Germ Cereals:

• 300 kcal of Plain Toasted Wheat Germ Cereals contain 3.1 times more Copper, 1.3 times more Iron, 5.4 times more Magnesium, 5 times more Phosphorus, 5.4 times more Potassium, 1.3 times more Selenium and 3 times more Zinc than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Plain Toasted Wheat Germ Cereals lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 1.8 times more Carbohydrate and 6.9 times more Sugars than Toasted Wheat Germ Cereals.
• While 300 kcal of Plain Toasted Wheat Germ Cereals contain 6.3 times more Fat, 20.9 times more Omega 3, 10.3 times more Omega 6, 3 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Toasted Wheat Germ Cereals offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP provide inadequate amounts of Omega 3 and Omega 6