Comparing Nutrients in 100 grams Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	11.8% 342kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	7.26% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.2g	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	1.24% 0.9g	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	25% 9.5g	32.6% 12.4g	38g per day for Men 19-50 years
Protein	20% 11g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, POST, Shredded Wheat, original 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	33.3% 0.4mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	10.8% 0.14mg	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	19.5% 78μg	10% 40μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	4.33% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	4% 40mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	37% 0.33mg	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	42.4% 3.4mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	54% 379mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	129% 70.7μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, whole wheat hot natural cereal, dry versus 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 100 grams of Cereals, whole wheat hot natural cereal, dry have 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.8 times more Vitamin B6, 2 times more Vitamin B9, 2 times more Vitamin E and 1.6 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin K
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 100 grams of Cereals, whole wheat hot natural cereal, dry have 1.4 times more Copper, 1.4 times more Iron and 12 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.5 times more Calcium than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.3 times more Omega 6 and 1.3 times more Fiber than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per 100 grams.