Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	12% 351kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.2% 2.15g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	7.26% 1.23g	4.72% 0.8g	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	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	1.9% 1.37g	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	24.7% 9.4g	38g per day for Men 19-50 years
Protein	21% 12g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	10% 0.13mg	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	38.5% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17.5% 0.42μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.33% 0.65mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	50.3% 0.45mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	31.7% 133mg	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	55% 384mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.1% 3.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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 ready-to-eat, QUAKER, QUAKER Puffed Wheat 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 ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 100 g of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 2.2 times more Vitamin B1, 4.4 times more Vitamin B2, 3.9 times more Vitamin B9 and more Vitamin B12 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B12
• 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.4 times more Calcium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 100 g of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.4 times more Copper, 1.8 times more Iron and 20.9 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.6 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 100 g of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.4 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy, Fat and Carbohydrate per 100 grams.