Comparing Nutrients in 5 ounces Cereals, farina, enriched, cooked with water, with salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	2.6% 75kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	91% 119g	130g per day for Men 19-50 years
Sugars	1.5% 1.08g	43.6% 31.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	3% 1.13g	36% 13.6g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, 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	15% 0.18mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	85.2% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	27.3% 109μg	68% 272μg	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	0.38% 0.057mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	13.7% 137mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	27.2% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 72μg	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	94% 7.56mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	259% 5.95mg	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	7.5% 52.4mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	0.96% 32.6mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	3.3% 123g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, cooked with water, with salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, farina, enriched, cooked with water, with salt versus 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, farina, enriched, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 5.7 times more Vitamin B1, 12.6 times more Vitamin B2, 6.4 times more Vitamin B3, 3.4 times more Vitamin B5, 10 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and 8 times more Vitamin E than Cereals, farina, enriched, cooked with water, with salt.
• 5 ounces of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals, farina, enriched, 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 five ounces.

Comparing minerals per 5 ounces for Cereals, farina, enriched, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 5 ounces of Cereals, farina, enriched, cooked with water, with salt have 7.5 times more Calcium, 1.5 times more Iron, 6.6 times more Sodium and 14.4 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 4.2 times more Copper, 13.3 times more Magnesium, 21.4 times more Manganese, 7.5 times more Phosphorus, 14.2 times more Potassium, 1.4 times more Selenium and 12.5 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• 5 ounces of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 6.6 times more Energy, 9 times more Omega 3, 7.2 times more Omega 6, 7.7 times more Carbohydrate, 29.3 times more Sugars, 12 times more Fiber and 4.3 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• 5 ounces of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy, Omega 3 and Omega 6