Comparing Nutrients in 7 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	23.4% 679kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	122% 158g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	49.6% 19g	23% 8.73g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	52% 29g	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	66% 0.79mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.8% 9.72mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	26% 0.34mg	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	38.7% 155μg	16% 63.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.3% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	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	7.94% 79.4mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.34% 53.6μg	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	84% 6.73mg	786% 63mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	68.5% 288mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	151% 3.5mg	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	107% 752mg	101% 704mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	20.3% 691mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	444% 244μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.16% 5.95g	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 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, whole wheat hot natural cereal, dry versus 7 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 7 ounces of Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, wheat, puffed, fortified:

• 7 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 7 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 seven ounces.

Comparing minerals per 7 ounces for Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, wheat, puffed, fortified:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.