Comparing Nutrients in 5 ounces Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Energy	3.03% 88kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	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	15% 19.4g	86% 112g	130g per day for Men 19-50 years
Sugars	0.16% 0.11g	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	5.97% 2.27g	46.3% 17.6g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	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	8.27% 0.099mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	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	7.96% 0.1mg	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	4.96% 20μg	15.2% 61μg	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	2.27% 0.34mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	11% 0.88mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	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	14% 98mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.23% 8.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• Cereals, whole wheat hot natural cereal, cooked with water, without salt have more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 4 times more Vitamin B1, 1.8 times more Vitamin B2, 7 times more Vitamin B3, 2.3 times more Vitamin B6, 3.1 times more Vitamin B9 and 3.5 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• Cereals, whole wheat hot natural cereal, cooked with water, without salt have 4.6 times more Selenium and 13.7 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 8 times more Calcium, 4.6 times more Copper, 4.2 times more Iron, 5.9 times more Magnesium, 5.4 times more Phosphorus, 5.4 times more Potassium and 6 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 5.4 times more Energy, 5 times more Fat, 6.8 times more Saturated Fat, 5.1 times more Omega 3, 6.1 times more Omega 6, 5.8 times more Carbohydrate, 11.8 times more Sugars, 7.8 times more Fiber and 5.7 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.