Comparing Nutrients in 500 calories Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Weight per 500 calories

• Cereals, whole wheat hot natural cereal, dry: 146g
• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 143g

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

Discover which food has more nutrients per 500 calories - Cereals, whole wheat hot natural cereal, dry or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.92g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	6.85% 0.11g	5.6% 0.09g	1.6g per day for Men 19-50 years
Omega 6	8.02% 1.36g	10.3% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	89% 116g	130g per day for Men 19-50 years
Sugars	0.85% 0.61g	1.77% 1.3g	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	36.5% 14g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	29.2% 16.4g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, POST, Shredded Wheat, original 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	48.7% 0.58mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.7% 0.44mg	9.86% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.8% 7.16mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	15.3% 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	28.5% 114μg	14.2% 57μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	6.17% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.92% 3.5μg	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	5.85% 58.5mg	8.26% 82.6mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	53% 0.48mg	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% 4.96mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	42.5% 178mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	203% 4.68mg	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	79% 554mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	16.7% 569mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.92mg	0.19% 2.85mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	39.5% 4.34mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.12% 4.27g	3700g per day for Men 19-50 years

Cereals, Whole Wheat Hot Natural Cereal, Dry VS Cereals Ready-to-eat, POST, Shredded Wheat, Original Spoon-size Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, whole wheat hot natural cereal, dry or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Lets compare vitamin content per 500 calories of Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 500 calories of Cereals, whole wheat hot natural cereal, dry have 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and 2.1 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 500 calories of Cereals, whole wheat hot natural cereal, dry have 1.4 times more Copper, 1.4 times more Iron and 12.3 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 500 calories.
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.3 times more Omega 6 and 1.3 times more Fiber than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cereals, whole wheat hot natural cereal, dry provide inadequate amounts of Omega 6
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide inadequate amounts of Omega 3 in 500 calories.