Comparing Nutrients in 300 calories Cereals, WHEATENA, cooked with water, with salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Weight per 300 calories

• Cereals, WHEATENA, cooked with water, with salt: 509g
• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size: 85.2g

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 6 times more energy per unit of mass than Cereals, WHEATENA, cooked with water, with salt, which is high in comparison to other foods. Cereals, WHEATENA, cooked with water, with salt having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, WHEATENA, cooked with water, with salt or Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cereals, WHEATENA, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	5.72% 0.092g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	6.64% 1.13g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	55% 71.4g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	26.2% 19g	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	26.8% 10g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, 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	4.66% 0.056mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	53.8% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.27% 0.21mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.43% 0.097mg	63% 0.82mg	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	11.4% 45.8μg	41% 164μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	102% 2.45μg	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	18% 2.7mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.03μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	40.7% 407mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	16.4% 0.15mg	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	35.6% 2.85mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	25.4% 107mg	19% 79.3mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	156% 3.58mg	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	43.6% 305mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	6.35% 3.5μg	55μg per day for Men 19-50 years
Sodium	80.7% 1210mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.7% 434g	0.14% 5.1g	3700g per day for Men 19-50 years

Cereals, WHEATENA, Cooked With Water, With Salt VS Cereals Ready-to-eat, POST, Shredded Wheat, Lightly Frosted, Spoon-size Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, WHEATENA, cooked with water, with salt or Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size?

Lets compare vitamin content per 300 calories of Cereals, WHEATENA, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 300 calories of Cereals, WHEATENA, cooked with water, with salt have 9.9 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 11 times more Vitamin B1, 6.2 times more Vitamin B2, 3 times more Vitamin B3, 3.5 times more Vitamin B5, 8.5 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin B12 than Cereals, WHEATENA, cooked with water, with salt.
• 300 calories of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B12
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin E
• Both Cereals, WHEATENA, cooked with water, with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals, WHEATENA, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 300 calories of Cereals, WHEATENA, cooked with water, with salt have 36.7 times more Calcium, 2 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium, 16 times more Selenium, 74.7 times more Sodium, 1.4 times more Zinc and 84.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals, WHEATENA, cooked with water, with salt and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain similar levels of Iron and Manganese per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, WHEATENA, cooked with water, with salt have 1.5 times more Omega 6, 1.2 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 15 times more Sugars than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size provide inadequate amounts of Omega 6
• Both Cereals, WHEATENA, cooked with water, with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size provide inadequate amounts of Omega 3 in 300 calories.