Comparing Nutrients in 100 grams Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	2.14% 62kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	64.5% 83.8g	130g per day for Men 19-50 years
Sugars	0.11% 0.08g	30.8% 22.3g	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	4.2% 1.6g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	3.57% 2g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, 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	5.83% 0.07mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.34% 0.17mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	74% 0.96mg	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	3.5% 14μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	120% 2.88μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	0.7% 7mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	19.2% 0.17mg	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	7.75% 0.62mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	183% 4.2mg	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	9.86% 69mg	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	23.3% 13μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	15.5% 233mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	2.26% 83.6g	0.16% 6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 10.3 times more Vitamin B1, 16.4 times more Vitamin B2, 10.8 times more Vitamin B3, 5.3 times more Vitamin B5, 13.2 times more Vitamin B6, 13.7 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 3.1 times more Selenium, 12.3 times more Sodium and 13.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 1.9 times more Calcium, 2.1 times more Copper, 5.6 times more Iron, 4.2 times more Magnesium, 7.2 times more Manganese, 4 times more Phosphorus, 4.6 times more Potassium and 6 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 5.7 times more Energy, 4.8 times more Fat, 4.2 times more Omega 3, 4.6 times more Omega 6, 6.1 times more Carbohydrate, 278.8 times more Sugars, 6 times more Fiber and 3.9 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.