Comparing Nutrients in 500 calories Cereals, farina, unenriched, dry VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Weight per 500 calories

• Cereals, farina, unenriched, dry: 136g
• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size: 142g

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

Discover which food has more nutrients per 500 calories - Cereals, farina, unenriched, dry or Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cereals, farina, unenriched, dry	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	7.2% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.3% 106g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	43.7% 31.7g	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	6.78% 2.57g	36% 13.6g	38g per day for Men 19-50 years
Protein	25.6% 14.4g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	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	6.78% 0.081mg	85.2% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	89.6% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.93% 0.95mg	85.4% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.05% 0.079mg	105% 1.36mg	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	8.13% 32.5μg	68% 273μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	170% 4.1μg	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	0.99% 0.15mg	3.03% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	1.9% 19mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	27.3% 0.25mg	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	25.4% 2.03mg	61.4% 4.9mg	8mg per day for Men 19-50 years
Magnesium	4.2% 17.6mg	31.5% 132mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	259% 5.96mg	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	17% 119mg	56% 392mg	700mg per day for Men 19-50 years
Potassium	3.75% 127mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	10.6% 5.82μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.07mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	6.53% 0.72mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	0.23% 8.52g	3700g per day for Men 19-50 years

Cereals, Farina, Unenriched, Dry VS Cereals Ready-to-eat, POST, Shredded Wheat, Lightly Frosted, Spoon-size Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, farina, unenriched, dry or Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size?

Lets compare vitamin content per 500 calories of Cereals, farina, unenriched, dry vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 12.6 times more Vitamin B1, 8.6 times more Vitamin B2, 14.4 times more Vitamin B3, 2.2 times more Vitamin B5, 17.4 times more Vitamin B6, 8.4 times more Vitamin B9 and more Vitamin B12 than Cereals, farina, unenriched, dry.
• 500 calories of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin B12
• Both Cereals, farina, unenriched, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals, farina, unenriched, dry vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 500 calories of Cereals, farina, unenriched, dry have 5.5 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 2.3 times more Copper, 2.4 times more Iron, 7.5 times more Magnesium, 6.4 times more Manganese, 3.3 times more Phosphorus, 3.6 times more Potassium and 5.7 times more Zinc than Cereals, farina, unenriched, dry.
• 500 calories of Cereals, farina, unenriched, dry lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Cereals, farina, unenriched, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, farina, unenriched, dry have 1.3 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 5.3 times more Fiber than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, farina, unenriched, dry provide inadequate amounts of Fiber
• Both Cereals, farina, unenriched, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.