Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Frozen novelties, juice type, orange

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Frozen novelties, juice type, orange	2%	0%	98%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Frozen novelties, juice type, orange	Recommended Dietary Allowance
Energy	11.7% 339kcal	3.28% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.12% 2.06g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.38% 0.054g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.7g	18% 23g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	27.6% 20g	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	38.7% 14.7g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	19.5% 11g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Frozen novelties, juice type, orange	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	1.4% 0.018mg	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	7.5% 30μg	4.5% 18μg	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	28.6% 25.7mg	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	7.27% 1.1mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Frozen novelties, juice type, orange	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2.44% 0.022mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.93% 77μg	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	48.4% 3.87mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	NA	0.35% 0.008mg	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	59.7% 418mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	2.06% 76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Frozen novelties, juice type, orange:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 20 times more Vitamin B1, 2.7 times more Vitamin B2, 32.5 times more Vitamin B3, 4.4 times more Vitamin B6, 1.7 times more Vitamin B9, 27.3 times more Vitamin E and 20 times more Vitamin K than Frozen novelties, juice type, orange.
• While Frozen novelties, juice type, orange contain more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Frozen novelties, juice type, orange have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Frozen novelties, juice type, orange:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 4.9 times more Calcium, 8.2 times more Iron, 21.8 times more Magnesium, 32.2 times more Phosphorus, 3.9 times more Potassium, 82 times more Selenium and 156.5 times more Zinc than Frozen novelties, juice type, orange.
• While Frozen novelties, juice type, orange contain more Copper and 24.2 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 3.6 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 3.5 times more Carbohydrate, 147 times more Fiber and 21.9 times more Protein than Frozen novelties, juice type, orange.
• While Frozen novelties, juice type, orange contain 26.7 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Frozen novelties, juice type, orange have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.