Comparing Nutrients in 100 calories Cereals, farina, unenriched, dry VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Weight per 100 calories

• Cereals, farina, unenriched, dry: 27g
• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size: 28.4g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cereals, farina, unenriched, dry or Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cereals, farina, unenriched, dry	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	18.3% 24g	130g per day for Men 19-50 years
Sugars	NA	8.74% 6.34g	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	1.36% 0.51g	7.18% 2.73g	38g per day for Men 19-50 years
Protein	5.13% 2.87g	3.96% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	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	1.36% 0.016mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.25% 0.11mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	21% 0.27mg	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	1.63% 6.5μg	13.6% 54.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34% 0.82μg	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	0.2% 0.03mg	0.61% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	0.38% 3.8mg	0.37% 3.7mg	1000mg per day for Men 19-50 years
Copper	2.38% 0.021mg	5.46% 0.049mg	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	5.1% 0.41mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	0.84% 3.52mg	6.3% 26.4mg	420mg per day for Men 19-50 years
Manganese	8.17% 0.19mg	52% 1.2mg	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	3.4% 24mg	11.2% 78.4mg	700mg per day for Men 19-50 years
Potassium	0.75% 25.5mg	2.73% 93mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.37μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.81mg	0.36% 5.4mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	7.44% 0.82mg	11mg per day for Men 19-50 years
Water	0.077% 2.85g	0.046% 1.7g	3700g per day for Men 19-50 years

Cereals, Farina, Unenriched, Dry VS Cereals Ready-to-eat, POST, Shredded Wheat, Lightly Frosted, Spoon-size Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, farina, unenriched, dry or Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size?

Lets compare vitamin content per 100 calories of Cereals, farina, unenriched, dry vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 100 kcal of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 12.6 times more Vitamin B1, 8.6 times more Vitamin B2, 14.4 times more Vitamin B3, 2.2 times more Vitamin B5, 17.4 times more Vitamin B6, 8.4 times more Vitamin B9 and more Vitamin B12 than Cereals, farina, unenriched, dry.
• 100 calories of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin B12
• Both Cereals, farina, unenriched, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Cereals, farina, unenriched, dry vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 100 calories of Cereals, farina, unenriched, dry have 5.5 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 100 kcal of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 2.3 times more Copper, 2.4 times more Iron, 7.5 times more Magnesium, 6.4 times more Manganese, 3.3 times more Phosphorus, 3.6 times more Potassium and 5.7 times more Zinc than Cereals, farina, unenriched, dry.
• 100 calories of Cereals, farina, unenriched, dry lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Cereals, farina, unenriched, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, farina, unenriched, dry have 1.3 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 100 kcal of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 5.3 times more Fiber than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals, farina, unenriched, dry provide inadequate amounts of Fiber
• Both Cereals, farina, unenriched, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.