Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Weight per 500 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit: 148g
• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 143g

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

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	7.14% 0.11g	5.6% 0.09g	1.6g per day for Men 19-50 years
Omega 6	9.98% 1.7g	10.3% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	89% 116g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	1.77% 1.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	48.4% 18.4g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	30% 17g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cereals ready-to-eat, POST, Shredded Wheat, original 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	34.6% 0.42mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	9.86% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.14% 0.46mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	15.3% 0.2mg	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	16% 63.8μg	14.2% 57μg	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	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	0% 0mg	6.17% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.08μg	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	8.3% 83mg	8.26% 82.6mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	53% 0.48mg	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	48.8% 3.9mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	79.5% 556mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	7.55% 4.15μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.97mg	0.19% 2.85mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	39.5% 4.34mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.12% 4.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.3 times more Vitamin B6 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 2.5 times more Vitamin B5 and more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 2 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.3 times more Omega 3 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.