Comparing Nutrients in 300 calories Jams, preserves, marmalade, reduced sugar VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Weight per 300 calories

• Jams, preserves, marmalade, reduced sugar: 199g
• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 88.5g

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.2 times more energy per unit of mass than Jams, preserves, marmalade, reduced sugar, which is high in comparison to other foods. Jams, preserves, marmalade, reduced sugar having above average energy density.

Discover which food has more nutrients per 300 calories - Jams, preserves, marmalade, reduced sugar or Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalade, reduced sugar	0%	1%	99%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.88% 1.82g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	6.07% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	55% 71.4g	130g per day for Men 19-50 years
Sugars	80.6% 58.4g	0.92% 0.66g	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	7.84% 3g	34.2% 13g	38g per day for Men 19-50 years
Protein	0% 0g	17.3% 9.67g	56g per day for Men 19-50 years

Vitamins

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, 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	1.66% 0.02mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.06% 0.04mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.06% 0.04mg	5.45% 0.071mg	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	8.94% 35.8μg	6.64% 26.5μg	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	33% 30mg	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	2.8% 0.42mg	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	1.47% 1.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	0% 0mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.075mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.56μg	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	0% 0mg	43% 3.42mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.95mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	2% 14mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	3.45% 117mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.075% 2.78g	3700g per day for Men 19-50 years

Jams, Preserves, Marmalade, Reduced Sugar VS Cereals Ready-to-eat, POST, Shredded Wheat N' Bran, Spoon-size Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Jams, preserves, marmalade, reduced sugar or Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size?

Lets compare vitamin content per 300 calories of Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 300 calories of Jams, preserves, marmalade, reduced sugar have 1.3 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 8.9 times more Vitamin B1, 29 times more Vitamin B3 and 2.3 times more Vitamin E than Jams, preserves, marmalade, reduced sugar.
• 300 calories of Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin C
• Both Jams, preserves, marmalade, reduced sugar as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 300 calories of Jams, preserves, marmalade, reduced sugar have more Copper than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain more Iron, 19.4 times more Magnesium, 26.6 times more Phosphorus, 3 times more Potassium, 9.1 times more Selenium and 27.9 times more Zinc than Jams, preserves, marmalade, reduced sugar.
• 300 calories of Jams, preserves, marmalade, reduced sugar lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper
• Both Jams, preserves, marmalade, reduced sugar as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Jams, preserves, marmalade, reduced sugar have 88 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 17.9 times more Omega 6, 4.4 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• Both Jams, preserves, marmalade, reduced sugar and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Jams, preserves, marmalade, reduced sugar provide inadequate amounts of Omega 6 and Protein
• Both Jams, preserves, marmalade, reduced sugar as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size provide inadequate amounts of Omega 3 in 300 calories.