Comparing Nutrients in 500 calories Toasted Wheat Germ Cereals VS Cereals ready-to-eat, POST, GOLDEN CRISP

Weight per 500 calories

• Toasted Wheat Germ Cereals: 131g
• Cereals ready-to-eat, POST, GOLDEN CRISP: 132g

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

Discover which food has more nutrients per 500 calories - Toasted Wheat Germ Cereals or Cereals ready-to-eat, POST, GOLDEN CRISP?

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Toasted Wheat Germ Cereals	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	65.4% 1.05g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	45% 7.6g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	91% 119g	130g per day for Men 19-50 years
Sugars	14% 10.2g	97% 70.5g	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	% 10.2g	NA	g per day for Men 19-50 years
Fiber	52% 19.8g	17.3% 6.58g	38g per day for Men 19-50 years
Protein	68% 38g	13% 7.24g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0.73% 6.54μg	122% 1095μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.6% 1.07mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.3mg	192% 2.5mg	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	115% 461μg	122% 487μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	307% 7.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.73% 7.85mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	65% 389IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	140% 21mg	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.36% 5.24μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	5.9% 59mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	29.2% 0.26mg	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	149% 12mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	100% 419mg	18.5% 77.6mg	420mg per day for Men 19-50 years
Manganese	1136% 26mg	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	214% 1500mg	42.7% 299mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	6.8% 232mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	198% 22mg	67% 7.37mg	11mg per day for Men 19-50 years
Water	0.2% 7.33g	0.05% 1.84g	3700g per day for Men 19-50 years

Toasted Wheat Germ Cereals VS Cereals Ready-to-eat, POST, GOLDEN CRISP Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Wheat Germ Cereals or Cereals ready-to-eat, POST, GOLDEN CRISP?

Lets compare vitamin content per 500 calories of Toasted Wheat Germ Cereals vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 500 calories of Toasted Wheat Germ Cereals have 48.2 times more Vitamin E than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 500 kcal of Cereals ready-to-eat, POST, GOLDEN CRISP contain 167.3 times more Vitamin A, 2 times more Vitamin B2, 3.3 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Cereals ready-to-eat, POST, GOLDEN CRISP provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin E
• Both Plain Toasted Wheat Germ Cereals as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Toasted Wheat Germ Cereals vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 500 calories of Toasted Wheat Germ Cereals have 3.1 times more Copper, 1.3 times more Iron, 5.4 times more Magnesium, 5 times more Phosphorus, 5.4 times more Potassium, 1.3 times more Selenium and 3 times more Zinc than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Potassium
• Both Plain Toasted Wheat Germ Cereals as well as Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Wheat Germ Cereals have 6.3 times more Fat, 20.9 times more Omega 3, 10.3 times more Omega 6, 3 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 500 kcal of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.8 times more Carbohydrate and 6.9 times more Sugars than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Cereals ready-to-eat, POST, GOLDEN CRISP offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP provide inadequate amounts of Omega 3 and Omega 6