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

Weight per 100 calories

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

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

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, rice, puffed, fortified or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	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	54% 0.65mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.4% 0.45mg	1.97% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.44% 0.019mg	3.07% 0.04mg	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	1.2% 4.73μg	2.85% 11.4μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.23% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.36% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Cereals Ready-to-eat, Rice, Puffed, Fortified VS Cereals Ready-to-eat, POST, Shredded Wheat, Original Spoon-size Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, rice, puffed, fortified or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

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

• 100 calories of Cereals ready-to-eat, rice, puffed, fortified have 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.
• While 100 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 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.
• 100 calories of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B2
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

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

• 100 calories of Cereals ready-to-eat, rice, puffed, fortified have 11.1 times more Iron and 1.6 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 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.
• 100 calories of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 8.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, rice, puffed, fortified provide inadequate amounts of Fiber