Comparing Nutrients in 5 ounces Cereals ready-to-eat, rice, puffed, fortified VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	19.6% 570kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	NA	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	NA	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	98% 127g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	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	6.34% 2.4g	46.3% 17.6g	38g per day for Men 19-50 years
Protein	16% 8.93g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	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	307% 3.7mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	313% 50mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	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	6.73% 27μg	14% 56.7μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	52.6% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.67% 27μg	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	562% 45mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	20% 139mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	39.3% 4.32mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, rice, puffed, fortified 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, rice, puffed, fortified 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, rice, puffed, fortified vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified have 9 times more Vitamin B1, 20 times more Vitamin B2 and 6.3 times more Vitamin B3 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 2.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified have 12.7 times more Iron and 1.8 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 9.7 times more Calcium, 2 times more Copper, 5.3 times more Magnesium, 3.9 times more Phosphorus, 3.4 times more Potassium and 3 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 4.2 times more Fat, 7.3 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy and Carbohydrate per five ounces.