Comparing Nutrients in 7 ounces Cereals, farina, unenriched, dry VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cereals, farina, unenriched, dry	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	25.3% 732kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	128% 166g	130g per day for Men 19-50 years
Sugars	NA	61% 44.3g	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	9.92% 3.77g	50% 19g	38g per day for Men 19-50 years
Protein	37.6% 21g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, 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	9.92% 0.12mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	147% 1.9mg	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	12% 47.6μg	95% 381μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	238% 5.7μg	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	1.46% 0.22mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	38% 0.34mg	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	37.2% 2.98mg	86% 6.87mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.38mg	362% 8.33mg	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	25% 175mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, unenriched, dry VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, farina, unenriched, dry versus 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, farina, unenriched, dry vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 12 times more Vitamin B1, 8.2 times more Vitamin B2, 13.7 times more Vitamin B3, 2.1 times more Vitamin B5, 16.6 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin B12 and 2.9 times more Vitamin E than Cereals, farina, unenriched, dry.
• 7 ounces of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals, farina, unenriched, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, farina, unenriched, dry vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 7 ounces of Cereals, farina, unenriched, dry have 5.7 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 2.2 times more Copper, 2.3 times more Iron, 7.2 times more Magnesium, 6.1 times more Manganese, 3.1 times more Phosphorus, 3.5 times more Potassium and 5.4 times more Zinc than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, farina, unenriched, dry have 1.4 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 3.2 times more Omega 3, 4.3 times more Omega 6 and 5.1 times more Fiber than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 and Omega 6