Comparing Nutrients in 500 calories Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Weight per 500 calories

• Cereals, whole wheat hot natural cereal, cooked with water, with salt: 807g
• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size: 142g

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 5.7 times more energy per unit of mass than Cereals, whole wheat hot natural cereal, cooked with water, with salt, which is high in comparison to other foods. Cereals, whole wheat hot natural cereal, cooked with water, with salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, whole wheat hot natural cereal, cooked with water, with salt or Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.33% 3.23g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	7.56% 0.12g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	8.87% 1.5g	7.2% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	92% 119g	130g per day for Men 19-50 years
Sugars	0.89% 0.65g	43.7% 31.7g	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	34% 13g	36% 13.6g	38g per day for Men 19-50 years
Protein	29% 16g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	85.2% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	89.6% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	85.4% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	105% 1.36mg	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	28.2% 113μg	68% 273μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	170% 4.1μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.94mg	3.03% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.23μg	1.2% 1.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	5.65% 56.5mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	27.3% 0.25mg	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	62.5% 5mg	61.4% 4.9mg	8mg per day for Men 19-50 years
Magnesium	42.2% 177mg	31.5% 132mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	259% 5.96mg	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	56% 392mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	10.6% 5.82μg	55μg per day for Men 19-50 years
Sodium	125% 1879mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	18.2% 674g	0.23% 8.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 4.3 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin B12 than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have similar amounts of Vitamin B5 per 500 kcal.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 3.1 times more Calcium, 2.7 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.2 times more Potassium, 17.7 times more Selenium, 69.6 times more Sodium and 79.1 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 1.3 times more Manganese than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.4 times more Omega 3, 1.2 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 49.1 times more Sugars than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.