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

Weight per 300 calories

• Cereals ready-to-eat, rice, puffed, fortified: 74.6g
• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 85.5g

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

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, rice, puffed, fortified or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.85% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	NA	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	NA	1.06% 0.77g	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	3.34% 1.27g	28% 10.6g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, POST, Shredded Wheat, original 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	162% 1.94mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.3mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.78% 0.24mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	9.2% 0.12mg	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	3.54% 14μg	8.55% 34μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	0.45% 4.48mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	31.7% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	296% 23.7mg	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	4.44% 18.7mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	NA	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	10.4% 73mg	47% 328mg	700mg per day for Men 19-50 years
Potassium	2.5% 84.3mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.84μg	9.17% 5.04μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.24mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	0.069% 2.56g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Rice, Puffed, Fortified VS Cereals Ready-to-eat, POST, Shredded Wheat, Original Spoon-size Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, rice, puffed, fortified or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

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

• 300 calories of Cereals ready-to-eat, rice, puffed, fortified have 7.8 times more Vitamin B1, 17.5 times more Vitamin B2 and 5.5 times more Vitamin B3 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 2.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B2
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Cereals ready-to-eat, rice, puffed, fortified have 11.1 times more Iron and 1.6 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 2.3 times more Copper, 6.1 times more Magnesium, 4.5 times more Phosphorus, 3.9 times more Potassium and 3.4 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 8.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified provide inadequate amounts of Fiber