Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	24% 697kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	9.37% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	117% 152g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	3.75% 2.7g	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	64.8% 24.6g	49% 18.7g	38g per day for Men 19-50 years
Protein	42% 23.4g	57.6% 32.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	20% 0.26mg	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	20% 79.4μg	76.4% 306μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	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	8.6% 1.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	11.5% 115mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	100% 0.9mg	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	62% 4.96mg	109% 8.75mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	NA	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	109% 762mg	94% 657mg	700mg per day for Men 19-50 years
Potassium	22.6% 768mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	444% 244μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	55% 6.05mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.2% 7.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat per 7 oz

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

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 2.2 times more Vitamin B1, 4.4 times more Vitamin B2, 3.9 times more Vitamin B9 and more Vitamin B12 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B12
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.4 times more Calcium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.4 times more Copper, 1.8 times more Iron and 20.9 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.6 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.4 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.