Comparing Nutrients in 7 ounces Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

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 spoon-size	12%	5%	83%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	4.24% 123kcal	24% 697kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	124% 162g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	2.46% 1.8g	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	8.36% 3.18g	64.8% 24.6g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	42% 23.4g	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 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	11.6% 0.14mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	21.4% 0.28mg	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	6.95% 27.8μg	20% 79.4μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	2.5% 2.98μg	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 spoon-size	Recommended Dietary Allowance
Calcium	1.4% 14mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	73.6% 0.66mg	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	15.4% 1.23mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	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	19.6% 137mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	22.6% 768mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	55% 6.05mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt versus 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 4.1 times more Vitamin B1, 1.8 times more Vitamin B2, 6.3 times more Vitamin B3, 1.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.7 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin E
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 2.2 times more Selenium and 27.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 8.3 times more Calcium, 4 times more Copper, 4 times more Iron, 6 times more Magnesium, 5.6 times more Phosphorus, 5.5 times more Potassium and 6.4 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 5.7 times more Energy, 5.3 times more Fat, 4.2 times more Omega 3, 6.6 times more Omega 6, 5.9 times more Carbohydrate, 7.8 times more Fiber and 5.9 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6