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

Weight per 500 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 143g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 137g

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 ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	5.6% 0.09g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	80.3% 104g	130g per day for Men 19-50 years
Sugars	1.77% 1.3g	2.6% 1.87g	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	33.8% 13g	38g per day for Men 19-50 years
Protein	30% 17g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	72.7% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.86% 0.13mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.2% 8.03mg	45% 7.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	13.7% 0.18mg	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	52.6% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.57μg	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	6.17% 0.93mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.14μg	2.28% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	8.26% 82.6mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	68.8% 0.62mg	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	75.3% 6.02mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	NA	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	78% 547mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	306% 168μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.85mg	0.46% 6.83mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.34mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.27g	0.14% 5.04g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, Shredded Wheat, Original Spoon-size VS Cereals Ready-to-eat, QUAKER, QUAKER Puffed Wheat 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 ready-to-eat, QUAKER, QUAKER Puffed Wheat?

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

• 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 2.1 times more Vitamin B1, 4.2 times more Vitamin B2, 3.7 times more Vitamin B9 and more Vitamin B12 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.2 times more Phosphorus than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.3 times more Copper, 1.7 times more Iron and 20 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Magnesium, Potassium and Zinc per 500 calories.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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 1.6 times more Omega 6 and 1.4 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.3 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide inadequate amounts of Omega 3 in 500 calories.