Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Energy	18% 519kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	9.53% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	86% 112g	130g per day for Men 19-50 years
Sugars	2.68% 1.94g	1.84% 1.33g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.78g	g per day for Men 19-50 years
Fiber	35% 13.3g	46.3% 17.6g	38g per day for Men 19-50 years
Protein	41% 23g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.5% 0.91mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.3% 0.56mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	55.5% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18.5% 0.24mg	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	54.6% 218μg	15.2% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	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	0% 0mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Calcium	3.4% 34mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	60% 0.54mg	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	78% 6.25mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	NA	155% 3.57mg	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	67% 469mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	317% 174μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	0.14% 5.23g	0.23% 8.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 2.3 times more Vitamin B1, 4.4 times more Vitamin B2, 3.6 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 1.3 times more Vitamin B6 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Vitamin B3 per 5 oz.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.7 times more Iron and 44 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 2.3 times more Calcium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.5 times more Sugars and 1.4 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 1.9 times more Omega 3, 1.4 times more Omega 6 and 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 5 oz.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.