Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	12% 351kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.48% 0.16g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	7.26% 1.23g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	0.88% 0.64g	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	32.6% 12.4g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	21% 12g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	11.3% 0.15mg	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	10% 40μg	1.25% 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	4.33% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	5.8% 58mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	8.33% 0.075mg	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	31.3% 2.5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	NA	4.6% 0.11mg	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	55% 384mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals, corn grits, yellow, regular and quick, unenriched, dry per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size versus 100 g of Cereals, corn grits, yellow, regular and quick, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 8 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals, corn grits, yellow, regular and quick, unenriched, dry provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 29 times more Calcium, 4.5 times more Copper, 2.5 times more Iron, 4.9 times more Magnesium, 5.3 times more Phosphorus, 2.8 times more Potassium and 7.4 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 100 g of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 2.9 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• 100 grams of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.8 times more Fat, 4.2 times more Omega 3, 2.5 times more Omega 6, 7.8 times more Fiber and 1.3 times more Protein than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals, corn grits, yellow, regular and quick, unenriched, dry offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 3