Comparing Nutrients in 5 ounces Toasted Wheat Germ Cereals VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Toasted Wheat Germ Cereals	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	18.7% 541kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	71% 1.13g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	48.5% 8.25g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	98% 128g	130g per day for Men 19-50 years
Sugars	15.3% 11g	105% 76g	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	% 11g	NA	g per day for Men 19-50 years
Fiber	56.3% 21.4g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	73.7% 41.2g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	131% 1179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.37mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	164% 26.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	207% 2.7mg	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	125% 499μg	131% 524μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.45% 8.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	151% 22.7mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	31.5% 0.28mg	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	161% 13mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	1230% 28.3mg	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	232% 1624mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	39.5% 1342mg	7.34% 249mg	3400mg per day for Men 19-50 years
Selenium	168% 92μg	125% 69μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	8.98% 135mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Cereals ready-to-eat, POST, GOLDEN CRISP per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Wheat Germ Cereals versus 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Wheat Germ Cereals vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 5 ounces of Toasted Wheat Germ Cereals have more Vitamin C, 48.5 times more Vitamin E and 4.4 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 166.4 times more Vitamin A, 2 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Cereals ready-to-eat, POST, GOLDEN CRISP provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Toasted Wheat Germ Cereals vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 5 ounces of Toasted Wheat Germ Cereals have 3 times more Calcium, 3.1 times more Copper, 1.4 times more Iron, 5.4 times more Magnesium, 5 times more Phosphorus, 5.4 times more Potassium, 1.3 times more Selenium and 3 times more Zinc than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 23.8 times more Sodium than Plain Toasted Wheat Germ Cereals.
• 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Wheat Germ Cereals have 6.3 times more Fat, 9.2 times more Saturated Fat, 21.1 times more Omega 3, 10.4 times more Omega 6, 3 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.8 times more Carbohydrate and 6.9 times more Sugars than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Cereals ready-to-eat, POST, GOLDEN CRISP offer comparable quantities of Energy per five ounces.