Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	17.2% 499kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	4.26% 1.36g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	1.88% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	95% 124g	130g per day for Men 19-50 years
Sugars	43.6% 31.6g	85.4% 62g	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% 13.6g	14% 5.4g	38g per day for Men 19-50 years
Protein	19.7% 11g	8.45% 4.73g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	209% 1877μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	192% 2.5mg	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	68% 272μg	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	170% 4.1μg	312% 7.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	83.3% 75mg	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	3.02% 0.45mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.25mg	37.8% 0.34mg	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	61.3% 4.9mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	15% 0.35mg	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	56% 391mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	13.6% 464mg	7.34% 249mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	50.5% 757mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.13% 4.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 8.7 times more Vitamin B5 and 2.9 times more Vitamin E than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, 1.8 times more Vitamin B12 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 2.6 times more Magnesium, 17.1 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 5.1 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 5.4 times more Calcium, 1.4 times more Copper, 4.6 times more Iron, 1.6 times more Selenium and 28.1 times more Sodium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 7.9 times more Omega 3, 3.8 times more Omega 6, 2.5 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1.8 times more Fat, 3.2 times more Saturated Fat and 2 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.