Comparing Nutrients in 5 ounces Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	4.3% 125kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	88.8% 115g	130g per day for Men 19-50 years
Sugars	17% 12.3g	1.76% 1.28g	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	4.85% 1.84g	46.3% 17.6g	38g per day for Men 19-50 years
Protein	5% 2.8g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Vitamin A	21.7% 196μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	17.7% 71μg	14% 56.7μg	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	0.16% 0.14mg	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	0.85% 0.13mg	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	52.6% 0.47mg	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	39% 3.13mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	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	13% 91mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	3.54% 120mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	39.3% 4.32mg	11mg per day for Men 19-50 years
Water	3% 111g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water versus 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have more Vitamin A, 1.7 times more Vitamin B2, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.6 times more Vitamin B1, 2.4 times more Vitamin B3, 4.3 times more Vitamin B5 and 7.2 times more Vitamin E than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin E
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 55.5 times more Sodium and 26.1 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 4.5 times more Copper, 7 times more Magnesium, 6 times more Phosphorus, 4.6 times more Potassium, 3.7 times more Selenium and 7.3 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 9.7 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 4 times more Energy, 2.2 times more Fat, 7 times more Omega 3, 4.3 times more Omega 6, 4.5 times more Carbohydrate, 9.5 times more Fiber and 6 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3 and Omega 6