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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	18% 519kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	83.3% 108g	88.8% 115g	130g per day for Men 19-50 years
Sugars	2.68% 1.94g	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	35% 13.3g	46.3% 17.6g	38g per day for Men 19-50 years
Protein	41% 23g	30% 16.7g	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 spoon-size	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	34.3% 0.41mg	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	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	54.6% 218μg	14% 56.7μg	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	6.14% 0.92mg	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, QUAKER, QUAKER Puffed Wheat	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	3.4% 34mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	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	78% 6.25mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	NA	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	67% 469mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	317% 174μg	15.2% 8.36μg	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	39.3% 4.32mg	11mg per day for Men 19-50 years
Water	0.14% 5.23g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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 ready-to-eat, QUAKER, QUAKER Puffed Wheat 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 ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 2.2 times more Vitamin B1, 4.4 times more Vitamin B2, 3.9 times more Vitamin B9 and more Vitamin B12 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 more Vitamin E 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 spoon-size provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin E
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.4 times more Copper, 1.8 times more Iron and 20.9 times more Selenium 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 2.4 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 spoon-size contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.4 times more Protein 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 Omega 3, 1.5 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 spoon-size offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.