Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Cereals ready-to-eat, rice, puffed, fortified

Weight per 500 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit: 148g
• Cereals ready-to-eat, rice, puffed, fortified: 124g

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, rice, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 3g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	7.14% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	9.98% 1.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	86% 112g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	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	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	5.56% 2.1g	38g per day for Men 19-50 years
Protein	30% 17g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cereals ready-to-eat, rice, puffed, fortified	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	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.14% 0.46mg	7.96% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	7.18% 0.093mg	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	5.9% 23.6μg	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	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.08μg	NA	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, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	8.3% 83mg	0.75% 7.46mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	23.4% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.6μg	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	493% 39.4mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	81% 1.87mg	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	4.13% 141mg	3400mg per day for Men 19-50 years
Selenium	7.55% 4.15μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.97mg	0.25% 3.73mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	11.6% 1.3mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.1% 3.73g	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, rice, puffed, fortified:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 2.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While Cereals ready-to-eat, rice, puffed, fortified contain 7.8 times more Vitamin B1, 16.8 times more Vitamin B2 and 4.7 times more Vitamin B3 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, rice, puffed, fortified have similar amounts of Vitamin B5 per 500 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 11.1 times more Calcium, 2.7 times more Copper, 6.2 times more Magnesium, 2 times more Manganese, 4.6 times more Phosphorus, 4 times more Potassium and 3.3 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While Cereals ready-to-eat, rice, puffed, fortified contain 10.1 times more Iron and 3.1 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 8.7 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Cereals ready-to-eat, rice, puffed, fortified have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.