Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	17% 498kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	16% 21g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	0.23% 0.17g	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	46.3% 17.6g	3% 1.13g	38g per day for Men 19-50 years
Protein	30% 16.7g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	7.08% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	5% 0.065mg	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	14% 56.7μg	9.92% 39.7μg	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% 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	6.14% 0.92mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2% 79.4μg	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	44.3% 3.54mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	2.3% 0.052mg	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	77.8% 544mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	21% 316mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.32mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size versus 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt 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, original spoon-size vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 7.1 times more Vitamin B3, 17.4 times more Vitamin B5, 3 times more Vitamin B6, 1.4 times more Vitamin B9 and 21.7 times more Vitamin E than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt 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, original spoon-size vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 58 times more Calcium, more Copper, 4.4 times more Iron, 19 times more Magnesium, 19.2 times more Phosphorus, 14.3 times more Potassium, 1.9 times more Selenium and 16.9 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain 111.5 times more Sodium and 27.6 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 4.9 times more Energy, 4.6 times more Fat, more Omega 3, 7.5 times more Omega 6, 5.5 times more Carbohydrate, 15.5 times more Fiber and 6.9 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6