Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Jams, preserves, marmalade, reduced sugar

Weight per 500 calories

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 148g
• Jams, preserves, marmalade, reduced sugar: 331g

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.2 times more energy per 100g than Jams, preserves, marmalade, reduced sugar. It has high energy density when compared to other foods. Jams, preserves, marmalade, reduced sugar having above average energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size or Jams, preserves, marmalade, reduced sugar?

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	0.052% 0.017g	32g per day for Men 19-50 years
Omega 3	4.98% 0.08g	4.35% 0.07g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.56% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	96% 125g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	134% 97g	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	57% 21.7g	13% 4.97g	38g per day for Men 19-50 years
Protein	28.8% 16g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	2.76% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	1.66% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	5.1% 0.066mg	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% 44.2μg	15% 59.6μg	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	55% 49.7mg	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	10.7% 1.6mg	4.64% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.46% 2.95μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Calcium	6.5% 65mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.27% 11μg	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	71.3% 5.7mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	61% 257mg	3.15% 13.2mg	420mg per day for Men 19-50 years
Manganese	NA	41.5% 0.95mg	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	88% 617mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	5.75% 195mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	2.4% 1.32μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	1.5% 0.17mg	11mg per day for Men 19-50 years
Water	0.13% 4.63g	5.55% 205g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, Shredded Wheat N' Bran, Spoon-size VS Jams, Preserves, Marmalade, Reduced Sugar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size or Jams, preserves, marmalade, reduced sugar?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Jams, preserves, marmalade, reduced sugar:

• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 8.9 times more Vitamin B1, 29 times more Vitamin B3 and 2.3 times more Vitamin E than Jams, preserves, marmalade, reduced sugar.
• While 500 kcal of Jams, preserves, marmalade, reduced sugar contain 1.3 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin C
• 500 calories of Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Jams, preserves, marmalade, reduced sugar:

• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 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.
• While 500 kcal of Jams, preserves, marmalade, reduced sugar contain more Copper than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper
• 500 calories of Jams, preserves, marmalade, reduced sugar lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Jams, preserves, marmalade, reduced sugar 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 n' Bran, spoon-size have 17.9 times more Omega 6, 4.4 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• While 500 kcal of Jams, preserves, marmalade, reduced sugar contain 88 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Jams, preserves, marmalade, reduced sugar offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Jams, preserves, marmalade, reduced sugar provide inadequate amounts of Omega 6 and Protein
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Jams, preserves, marmalade, reduced sugar provide inadequate amounts of Omega 3 in 500 calories.