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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.2% 1.02mg	6.78% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.6% 1.16mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.4% 13.7mg	5.93% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	6.05% 0.079mg	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	68% 273μg	8.13% 32.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	170% 4.1μg	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	3.03% 0.45mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 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 ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Cereals, farina, unenriched, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin E in 500 calories.

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

• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 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.
• While 500 kcal of Cereals, farina, unenriched, dry contain 5.5 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 500 calories of Cereals, farina, unenriched, dry lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Cereals, farina, unenriched, dry lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

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