Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals ready-to-eat, wheat, puffed, fortified

Weight per 300 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 85.5g
• Cereals ready-to-eat, wheat, puffed, fortified: 82.4g

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, original spoon-size or Cereals ready-to-eat, wheat, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.85% 1.8g	1% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0.52% 0.16g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	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	28% 10.6g	9.54% 3.63g	38g per day for Men 19-50 years
Protein	18% 10g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	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	20.7% 0.25mg	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.82mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	8.54% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.2% 0.12mg	10.8% 0.14mg	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	8.55% 34μg	6.6% 26.4μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.56% 22.3μg	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	26.7% 2.14mg	327% 26mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	28.5% 120mg	420mg per day for Men 19-50 years
Manganese	NA	63% 1.45mg	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	47% 328mg	41.8% 293mg	700mg per day for Men 19-50 years
Potassium	9.73% 331mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	9.17% 5.04μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0.22% 3.3mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	0.069% 2.56g	0.067% 2.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Cereals ready-to-eat, wheat, puffed, fortified:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• While Cereals ready-to-eat, wheat, puffed, fortified contain 8.6 times more Vitamin B1, 19.3 times more Vitamin B2 and 6 times more Vitamin B3 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, wheat, puffed, fortified have similar amounts of Vitamin B6 per 300 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Cereals ready-to-eat, wheat, puffed, fortified:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.1 times more Calcium and 1.3 times more Zinc than Cereals ready-to-eat, wheat, puffed, fortified.
• While Cereals ready-to-eat, wheat, puffed, fortified contain 12.2 times more Iron and 20.1 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, wheat, puffed, fortified have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.9 times more Fiber than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, wheat, puffed, fortified have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.