Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Weight per 300 calories

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size: 85.2g
• Cereals ready-to-eat, chocolate-flavored frosted puffed corn: 74g

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

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	2.22% 0.71g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	26.2% 19g	44.6% 32.4g	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	21.5% 8.2g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	12% 6.65g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 981μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.8% 0.7mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	81.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	101% 1.3mg	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	41% 164μg	65.4% 261μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	102% 2.45μg	163% 3.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	43.5% 39mg	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	1.8% 0.27mg	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	0.37% 0.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	1.1% 11mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	19.8% 0.18mg	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	37% 2.95mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	19% 79.3mg	6.35% 26.7mg	420mg per day for Men 19-50 years
Manganese	156% 3.58mg	7.92% 0.18mg	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	33.6% 235mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	3.83% 130mg	3400mg per day for Men 19-50 years
Selenium	6.35% 3.5μg	8.75% 4.8μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	26.4% 396mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	3.77% 0.41mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.068% 2.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 10.1 times more Vitamin B5 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9, 1.6 times more Vitamin B12 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 3 times more Magnesium, 19.6 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium and 5.9 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 4.7 times more Calcium, 4 times more Iron, 1.4 times more Selenium and 24.4 times more Sodium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 9.1 times more Omega 3, 4.4 times more Omega 6, 2.9 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1.7 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.