Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Reduced Calorie With Whitener Instant Coffee

Weight per 300 calories

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 88.5g
• Reduced Calorie With Whitener Instant Coffee: 59g

Reduced Calorie With Whitener Instant Coffee has 1.5 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size or Reduced Calorie With Whitener Instant Coffee?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.82g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	46.3% 15g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	2% 0.34g	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	27% 35.3g	130g per day for Men 19-50 years
Sugars	0.92% 0.66g	48% 34.8g	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	34.2% 13g	0.78% 0.29g	38g per day for Men 19-50 years
Protein	17.3% 9.67g	2.06% 1.16g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.065% 0.59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	0.69% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.012% 0.001mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	0% 0mg	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	6.64% 26.5μg	0.15% 0.59μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.43% 0.96mg	1.02% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.77μg	1.87% 2.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Calcium	3.9% 39mg	1.06% 10.6mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	0.72% 0.006mg	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	43% 3.42mg	0.44% 0.035mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	0.28% 1.18mg	420mg per day for Men 19-50 years
Manganese	NA	0.28% 0.006mg	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	53% 370mg	11.4% 79.6mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	0.96% 0.53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	0.11% 0.012mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	0.098% 3.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Reduced Calorie With Whitener Instant Coffee:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have more Vitamin B1, more Vitamin B2, 41.5 times more Vitamin B3, more Vitamin B6, 45 times more Vitamin B9 and 6.3 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Reduced Calorie With Whitener Instant Coffee:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 3.7 times more Calcium, 96.8 times more Iron, 130.6 times more Magnesium, 4.6 times more Phosphorus, 13.7 times more Selenium and 235 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 1.5 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Copper in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 3 times more Omega 6, 2 times more Carbohydrate, 44.1 times more Fiber and 8.4 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 9.4 times more Fat, 38.9 times more Saturated Fat and 52.4 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Reduced Calorie With Whitener Instant Coffee have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.