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

Weight per 500 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 143g
• 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 spoon-size or Cereals ready-to-eat, rice, puffed, fortified?

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	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	3.1% 3g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.6% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	86% 112g	130g per day for Men 19-50 years
Sugars	1.77% 1.3g	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	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	5.56% 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 spoon-size	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	34.4% 0.41mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.86% 0.13mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.2% 8.03mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	7.96% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	14.2% 57μg	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	6.17% 0.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.14μg	NA	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, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	8.26% 82.6mg	0.75% 7.46mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	44.5% 3.56mg	493% 39.4mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	NA	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	78% 547mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	4.13% 141mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.85mg	0.25% 3.73mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.34mg	11.6% 1.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.27g	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 spoon-size vs Cereals ready-to-eat, rice, puffed, fortified:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.4 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, 17.5 times more Vitamin B2 and 5.5 times more Vitamin B3 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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 spoon-size vs Cereals ready-to-eat, rice, puffed, fortified:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 11.1 times more Calcium, 2.3 times more Copper, 6.1 times more Magnesium, 4.5 times more Phosphorus, 3.9 times more Potassium and 3.4 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While Cereals ready-to-eat, rice, puffed, fortified contain 11.1 times more Iron and 1.6 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 8.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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 spoon-size as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.