Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals ready-to-eat, rice, puffed, fortified

Weight per 100 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 28.5g
• Cereals ready-to-eat, rice, puffed, fortified: 25g

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, original spoon-size or Cereals ready-to-eat, rice, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.13% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	1.12% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	17% 22.3g	130g per day for Men 19-50 years
Sugars	0.35% 0.26g	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	9.3% 3.53g	1.1% 0.42g	38g per day for Men 19-50 years
Protein	6% 3.36g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, rice, 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	6.9% 0.083mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.97% 0.026mg	34.4% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.07% 0.04mg	1.44% 0.019mg	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	2.85% 11.4μg	1.2% 4.73μg	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	1.23% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	0.15% 1.5mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.73μg	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	8.9% 0.71mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	9.02% 38mg	1.5% 6.2mg	420mg per day for Men 19-50 years
Manganese	NA	16.2% 0.37mg	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	15.6% 109mg	3.5% 24.4mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	0.83% 28mg	3400mg per day for Men 19-50 years
Selenium	3.06% 1.7μg	4.75% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.038% 0.57mg	0.05% 0.75mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	2.33% 0.26mg	11mg per day for Men 19-50 years
Water	0.023% 0.85g	0.02% 0.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Cereals ready-to-eat, rice, puffed, fortified:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While Cereals ready-to-eat, rice, puffed, fortified contain 7.8 times more Vitamin B1, 17.5 times more Vitamin B2 and 5.5 times more Vitamin B3 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Cereals ready-to-eat, rice, puffed, fortified:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 11.1 times more Calcium, 2.3 times more Copper, 6.1 times more Magnesium, 4.5 times more Phosphorus, 3.9 times more Potassium and 3.4 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While Cereals ready-to-eat, rice, puffed, fortified contain 11.1 times more Iron and 1.6 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 8.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, rice, puffed, fortified have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.