Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Weight per 500 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 143g
• Cereals, corn grits, yellow, regular and quick, unenriched, dry: 135g

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, original spoon-size or Cereals, corn grits, yellow, regular and quick, unenriched, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	5.6% 0.09g	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	3.98% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	82.5% 107g	130g per day for Men 19-50 years
Sugars	1.77% 1.3g	1.2% 0.86g	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	46.5% 17.7g	5.67% 2.16g	38g per day for Men 19-50 years
Protein	30% 17g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.65% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	14.6% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.86% 0.13mg	4.15% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.2% 8.03mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	15.2% 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	14.2% 57μg	1.7% 6.74μg	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	6.17% 0.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.14μg	0.34% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	8.26% 82.6mg	0.27% 2.7mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	11.2% 0.1mg	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	44.5% 3.56mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	8.66% 36.4mg	420mg per day for Men 19-50 years
Manganese	NA	6.2% 0.14mg	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	78% 547mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	41.7% 23μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.85mg	0.09% 1.35mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.34mg	5.02% 0.55mg	11mg per day for Men 19-50 years
Water	0.12% 4.27g	0.36% 13.5g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, Shredded Wheat, Original Spoon-size VS Cereals, Corn Grits, Yellow, Regular And Quick, Unenriched, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size or Cereals, corn grits, yellow, regular and quick, unenriched, dry?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.4 times more Vitamin B1, 5 times more Vitamin B3, 1.7 times more Vitamin B5 and 8.5 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals, corn grits, yellow, regular and quick, unenriched, dry provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 4.7 times more Copper, 2.6 times more Iron, 5.2 times more Magnesium, 5.6 times more Phosphorus, 3 times more Potassium and 7.9 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 500 kcal of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 2.7 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals, corn grits, yellow, regular and quick, 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, original spoon-size have 2.6 times more Omega 6, 8.2 times more Fiber and 1.4 times more Protein than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals, corn grits, yellow, regular and quick, unenriched, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 6 and Fiber
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 3 in 500 calories.