Comparing Nutrients in 100 grams Rolls, pumpernickel VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Rolls, pumpernickel	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	9.5% 276kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.12% 2.06g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	62% 80.7g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	1.03% 0.75g	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	14.2% 5.4g	38.7% 14.7g	38g per day for Men 19-50 years
Protein	19.3% 11g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, 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	31.7% 0.38mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	6.15% 0.08mg	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	21.5% 86μg	7.5% 30μg	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	4.2% 0.63mg	7.27% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	6.7% 67mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	0% 0mg	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	34.8% 2.78mg	48.4% 3.87mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	41.4% 174mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	24.4% 171mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	6.1% 208mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	50.5% 28μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	33% 492mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.86% 32g	0.085% 3.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, pumpernickel VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, pumpernickel versus 100 g of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rolls, pumpernickel vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 100 grams of Rolls, pumpernickel have 1.9 times more Vitamin B1, 3.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.8 times more Vitamin B3 and 1.7 times more Vitamin E than Rolls, pumpernickel.
• Both Rolls, pumpernickel as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Rolls, pumpernickel vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 100 grams of Rolls, pumpernickel have 1.5 times more Calcium, more Copper, 3.4 times more Selenium and more Sodium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.4 times more Iron, 3.2 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Rolls, pumpernickel.
• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, pumpernickel have 1.4 times more Fat and 2.1 times more Omega 3 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.6 times more Carbohydrate and 2.7 times more Fiber than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size offer comparable quantities of Energy, Omega 6 and Protein per 100 grams.