Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Weight per 100 calories

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size: 28.4g
• Cereals ready-to-eat, chocolate-flavored frosted puffed corn: 24.7g

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

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	16.6% 21.5g	130g per day for Men 19-50 years
Sugars	8.74% 6.34g	15% 10.8g	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	7.18% 2.73g	2.47% 0.94g	38g per day for Men 19-50 years
Protein	3.96% 2.2g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.3% 327μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	0.5% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	33.5% 0.44mg	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	13.6% 54.5μg	21.8% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34% 0.82μg	54.4% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	14.5% 13mg	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	0.61% 0.091mg	0.18% 0.027mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0.12% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	0.37% 3.7mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	5.46% 0.049mg	6.6% 0.059mg	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	12.3% 0.98mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	6.3% 26.4mg	2.1% 8.9mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	2.64% 0.061mg	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	11.2% 78.4mg	4.97% 35mg	700mg per day for Men 19-50 years
Potassium	2.73% 93mg	1.28% 43.5mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.16μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.4mg	8.8% 132mg	1500mg per day for Men 19-50 years
Zinc	7.44% 0.82mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.023% 0.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 10.1 times more Vitamin B5 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9, 1.6 times more Vitamin B12 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 3 times more Magnesium, 19.6 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium and 5.9 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 4.7 times more Calcium, 4 times more Iron, 1.4 times more Selenium and 24.4 times more Sodium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 9.1 times more Omega 3, 4.4 times more Omega 6, 2.9 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1.7 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.