Comparing Nutrients in 7 ounces Reduced Calorie With Whitener Instant Coffee VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	35% 1010kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	59.5% 57.7g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	123% 160g	130g per day for Men 19-50 years
Sugars	161% 117g	2.05% 1.5g	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	2.6% 0.99g	76.8% 29g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.04% 0.002mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	12.2% 0.16mg	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	0.5% 2μg	15% 59.5μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	2.43% 0.022mg	0% 0mg	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	1.5% 0.12mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	0.95% 0.022mg	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	38.3% 268mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	53% 1804mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Reduced Calorie With Whitener Instant Coffee VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size per 7 oz

Compare the macro and micronutrient content in 7 oz of Reduced Calorie With Whitener Instant Coffee versus 7 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Reduced Calorie With Whitener Instant Coffee vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 7 ounces of Reduced Calorie With Whitener Instant Coffee have 1.9 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain more Vitamin B1, more Vitamin B2, 27.7 times more Vitamin B3, more Vitamin B6, 30 times more Vitamin B9 and 4.2 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• 7 ounces of Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin K
• Both Reduced Calorie With Whitener Instant Coffee as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Reduced Calorie With Whitener Instant Coffee vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 7 ounces of Reduced Calorie With Whitener Instant Coffee have 2.3 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 2.4 times more Calcium, 64.5 times more Iron, 87 times more Magnesium, 3.1 times more Phosphorus, 9.1 times more Selenium and 156.5 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• 7 ounces of Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc
• Both Reduced Calorie With Whitener Instant Coffee as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Reduced Calorie With Whitener Instant Coffee have 1.5 times more Energy, 14.1 times more Fat, 58.4 times more Saturated Fat and 78.7 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain more Omega 3, 2 times more Omega 6, 1.3 times more Carbohydrate, 29.4 times more Fiber and 5.6 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• 7 ounces of Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Omega 3 and Fiber