Comparing Nutrients in 100 grams Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	11.8% 342kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	NA	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	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	NA	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	20% 11g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, wheat, puffed, fortified	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	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	221% 35.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	13% 0.17mg	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	8% 32μg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	4% 40mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27μg	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	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	76.3% 1.76mg	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	50.7% 355mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	129% 70.7μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	21.5% 2.36mg	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, wheat, puffed, fortified 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, wheat, puffed, fortified 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, wheat, puffed, fortified:

• 100 grams of Cereals, whole wheat hot natural cereal, dry have 1.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• While 100 g of Cereals ready-to-eat, wheat, puffed, fortified contain 6.5 times more Vitamin B1, 6 times more Vitamin B2 and 7.2 times more Vitamin B3 than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, wheat, puffed, fortified:

• 100 grams of Cereals, whole wheat hot natural cereal, dry have 1.4 times more Calcium and 1.8 times more Manganese than Cereals ready-to-eat, wheat, puffed, fortified.
• While 100 g of Cereals ready-to-eat, wheat, puffed, fortified contain 9.4 times more Iron and 1.7 times more Selenium than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, wheat, puffed, fortified contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, whole wheat hot natural cereal, dry have 1.7 times more Fat and 2.2 times more Fiber than Cereals ready-to-eat, wheat, puffed, fortified.
• While 100 g of Cereals ready-to-eat, wheat, puffed, fortified contain 1.3 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, wheat, puffed, fortified offer comparable quantities of Energy and Carbohydrate per 100 grams.