Comparing Nutrients in 500 calories Rolls, pumpernickel VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Weight per 500 calories

• Rolls, pumpernickel: 181g
• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 148g

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

Discover which food has more nutrients per 500 calories - Rolls, pumpernickel or Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Rolls, pumpernickel	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.23% 5.07g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	4.98% 0.08g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	92% 119g	130g per day for Men 19-50 years
Sugars	1% 0.72g	1.53% 1.1g	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	25.7% 9.8g	57% 21.7g	38g per day for Men 19-50 years
Protein	35% 19.6g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, 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	57.4% 0.69mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.4mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.08% 0.12mg	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	39% 156μg	11% 44.2μg	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	7.6% 1.14mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.26% 2.7μg	2.46% 2.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	12% 121mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	0% 0mg	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	63% 5.04mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	61% 257mg	420mg per day for Men 19-50 years
Manganese	150% 3.46mg	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	44.3% 310mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	59.4% 891mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.57% 58g	0.13% 4.63g	3700g per day for Men 19-50 years

Rolls, Pumpernickel VS Cereals Ready-to-eat, POST, Shredded Wheat N' Bran, Spoon-size Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, pumpernickel or Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size?

Lets compare vitamin content per 500 calories of Rolls, pumpernickel vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 500 calories of Rolls, pumpernickel have 2.3 times more Vitamin B1, 4.6 times more Vitamin B2, 1.5 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.4 times more Vitamin B3 and 1.4 times more Vitamin E than Rolls, pumpernickel.
• 500 calories of Rolls, pumpernickel have insufficient amounts of Vitamin E
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Rolls, pumpernickel as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, 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 Rolls, pumpernickel vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 500 calories of Rolls, pumpernickel have 1.9 times more Calcium, more Copper, 4.2 times more Selenium and more Sodium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 2.6 times more Magnesium, 2 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain similar levels of Iron per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, pumpernickel have 2.6 times more Omega 3 and 1.2 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.3 times more Carbohydrate and 2.2 times more Fiber than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size offer comparable quantities of Energy and Omega 6 per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size provide inadequate amounts of Omega 3