Comparing Nutrients in 5 ounces Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	16.7% 485kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	7.78% 1.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	86.8% 113g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	NA	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	35.4% 13.5g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	28.3% 16g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	313% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	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	27.6% 111μg	11.3% 45.4μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	60% 4.8mg	562% 45mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	108% 2.5mg	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	76.7% 537mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	317% 174μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	30.4% 3.35mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, wheat, puffed, fortified per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, whole wheat hot natural cereal, dry versus 5 oz of Cereals ready-to-eat, wheat, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, wheat, puffed, fortified:

• 5 ounces of Cereals, whole wheat hot natural cereal, dry have 1.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 6.5 times more Vitamin B1, 6 times more Vitamin B2 and 7.2 times more Vitamin B3 than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, wheat, puffed, fortified:

• 5 ounces of Cereals, whole wheat hot natural cereal, dry have 1.4 times more Calcium and 1.8 times more Manganese than Cereals ready-to-eat, wheat, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 9.4 times more Iron and 1.7 times more Selenium than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, wheat, puffed, fortified contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, whole wheat hot natural cereal, dry have 1.7 times more Fat and 2.2 times more Fiber than Cereals ready-to-eat, wheat, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 1.3 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, wheat, puffed, fortified offer comparable quantities of Energy and Carbohydrate per five ounces.