Here are the daily requirements for protein, fiber, and iron. These are only eyeball estimates, as needs can vary by a person’s age, size, and physical activity. You can use these to evaluate the cereals listed below. They are the highest cereal brands for protein, fiber, and iron. They are superior to oatmeal. They can get you off to a good start for the day.
Protein: According to the government’s Recommended Daily Allowance (RDA) we need about 0.36 gms of protein per pound per day.That works out to be about 40-50 gms for an average woman and 60-70 gms for an average male. These are only minimums for the day and higher amounts would be wise especially for the elderly who are more prone to Sarcopenia, a muscle degeneration condition.
Fiber: We need about 25 gms per day for an average female and 35 gms for an average male.
Iron: We need about 8 gms per day for men and 18 gms for menstruating women 8 gms for pre and post menstruating women. This is for heme iron from animal protein. For those on a vegan or near-vegan plant-based diet, about 15 gms for men and pre and post menstruating women. For menstruating women, about 32 gms. This would vary by the amount of menstruation. Iron deficiency anemia can have many symptoms like tiredness and sleeping too much.
https://www.healthline.com/nutrition/how-much-iron-per-day#importance-of-iron
Add a cup of soy milk for 7 gms more of protein, and 2 gms fiber.
Combinations like these can get you off to a whoppingly healthy start for the day. Although they can be lunch or supper.
Per serving:
Protein 20 gms + soy milk 7gms=27 gms
Fiber 6 gms + soy milk 2 gms=8 gms
Iron 18 + soy milk.9 gm=18.9!
Vitamin B12 20% MDR
Vegan
Kashi Go original (There are many varieties. This is the highest).
Per serving:
Protein 12 gms + soy milk 7 gms=19 gms
Fiber 12 + soy milk 2 gms=14 gms
Iron 2.5 gms + soy milk .9 gms= 3.4 gms
Not vegan contains some honey
Vitamin B12 0
