Comparing Nutrients in 100 calories Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Weight per 100 calories

• Cereals, whole wheat hot natural cereal, dry: 29g
• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 28.5g

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

Discover which food has more nutrients per 100 calories - Cereals, whole wheat hot natural cereal, dry or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	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	0.6% 0.58g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	1.37% 0.022g	1.12% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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% 22g	18% 23g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	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	7.3% 2.78g	9.3% 3.53g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	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	9.75% 0.12mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.75% 0.088mg	1.97% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.95% 1.43mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.35% 0.27mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.8% 0.11mg	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	5.7% 23μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	1.23% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	0.36% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	1.17% 11.7mg	1.65% 16.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	10.6% 0.095mg	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	12.4% 0.99mg	8.9% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.02% 38mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	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	16% 111mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	3.35% 114mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	3.06% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.039% 0.58mg	0.038% 0.57mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.078% 2.9g	0.023% 0.85g	3700g per day for Men 19-50 years

Cereals, Whole Wheat Hot Natural Cereal, Dry 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, whole wheat hot natural cereal, dry or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Lets compare vitamin content per 100 calories of Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 100 calories of Cereals, whole wheat hot natural cereal, dry have 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and 2.1 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide similar amounts of Vitamin B3 and Vitamin B5 per 100 calories.
• 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 100 calories of Cereals, whole wheat hot natural cereal, dry have 1.4 times more Copper, 1.4 times more Iron and 12.3 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 100 calories.
• Both Cereals, whole wheat hot natural cereal, dry 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 1.3 times more Omega 6 and 1.3 times more Fiber than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Cereals, whole wheat hot natural cereal, dry provide inadequate amounts of Omega 6
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide inadequate amounts of Omega 3 in 100 calories.