Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Rolls, pumpernickel

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	16.6% 481kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.72% 1.65g	8.95% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	56.6% 73.5g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	0.78% 0.57g	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	55% 21g	20% 7.65g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	11% 0.14mg	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	10.6% 42.5μg	30.5% 122μg	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	10.3% 1.55mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	45.2% 0.41mg	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	68.6% 5.5mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	58.7% 247mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	NA	118% 2.7mg	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	84.6% 593mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	71.6% 39.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46.5% 697mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	1.23% 45.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Rolls, pumpernickel per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size versus 5 oz of Rolls, pumpernickel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Rolls, pumpernickel:

• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.8 times more Vitamin B3 and 1.7 times more Vitamin E than Rolls, pumpernickel.
• While 5 oz of Rolls, pumpernickel contain 1.9 times more Vitamin B1, 3.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Rolls, pumpernickel:

• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.4 times more Iron, 3.2 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Rolls, pumpernickel.
• While 5 oz of Rolls, pumpernickel contain 1.5 times more Calcium, more Copper, 3.4 times more Selenium and more Sodium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.2 times more Energy, 1.6 times more Carbohydrate and 2.7 times more Fiber than Rolls, pumpernickel.
• While 5 oz of Rolls, pumpernickel contain 1.4 times more Fat and 2.1 times more Omega 3 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Rolls, pumpernickel offer comparable quantities of Omega 6 and Protein per five ounces.