Comparing Nutrients in 7 ounces Jams, preserves, marmalade, reduced sugar VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalade, reduced sugar	0%	1%	99%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	10.3% 300kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	57.4% 74.6g	123% 160g	130g per day for Men 19-50 years
Sugars	80.5% 58.4g	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	7.83% 2.98g	76.8% 29g	38g per day for Men 19-50 years
Protein	0% 0g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, 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	1.65% 0.02mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	8.93% 35.7μg	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	33% 29.8mg	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	2.78% 0.42mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	0% 0mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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	0% 0mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	2% 14mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	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	0.9% 0.099mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams, preserves, marmalade, reduced sugar 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 Jams, preserves, marmalade, reduced sugar 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 Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 7 ounces of Jams, preserves, marmalade, reduced sugar have more Vitamin C 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 20 times more Vitamin B1, 4 times more Vitamin B2, 65 times more Vitamin B3, 4 times more Vitamin B6, 1.7 times more Vitamin B9 and 5.2 times more Vitamin E than Jams, preserves, marmalade, reduced sugar.
• 7 ounces of Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin C
• Both Jams, preserves, marmalade, reduced sugar as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 7 ounces of Jams, preserves, marmalade, reduced sugar have more Copper 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 Calcium, more Iron, 43.5 times more Magnesium, 59.7 times more Phosphorus, 6.6 times more Potassium, 20.5 times more Selenium and 62.6 times more Zinc than Jams, preserves, marmalade, reduced sugar.
• 7 ounces of Jams, preserves, marmalade, reduced sugar lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jams, preserves, marmalade, reduced sugar have 39.2 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 2.2 times more Energy, 20.6 times more Fat, 2.6 times more Omega 3, 40.2 times more Omega 6, 2.1 times more Carbohydrate, 9.8 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• 7 ounces of Jams, preserves, marmalade, reduced sugar provide inadequate amounts of Omega 3, Omega 6 and Protein