Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Weight per 100 calories

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 27.7g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice: 26g

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

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.98% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.44% 0.074g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.4% 2.45g	0% 0g	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	9.48% 3.6g	0.96% 0.37g	38g per day for Men 19-50 years
Protein	5.55% 3.1g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.56% 0.033mg	5.32% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.83% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	0% 0mg	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	24% 96μg	10% 40.2μg	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	0.031% 0.028mg	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	1.14% 0.17mg	0.17% 0.026mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.46% 0.55μg	0.022% 0.026μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	0.89% 8.86mg	0.23% 2.35mg	1000mg per day for Men 19-50 years
Copper	10.5% 0.094mg	6.93% 0.062mg	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	97% 7.76mg	9.33% 0.75mg	8mg per day for Men 19-50 years
Magnesium	8.18% 34.3mg	1.86% 7.83mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	18.5% 129mg	4.4% 31mg	700mg per day for Men 19-50 years
Potassium	3.26% 111mg	0.89% 30.3mg	3400mg per day for Men 19-50 years
Selenium	4.6% 2.52μg	5% 2.74μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	0.087% 1.3mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	2.6% 0.29mg	11mg per day for Men 19-50 years
Water	0.026% 0.97g	0.028% 1.02g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GRAPE-NUTS Cereal VS Cereals Ready-to-eat, QUAKER, QUAKER Puffed Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 100 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.6 times more Vitamin B1, 2.6 times more Vitamin B3, more Vitamin B6 and 2.4 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 100 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 2.1 times more Vitamin B2 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• 100 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 100 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.5 times more Copper, 10.4 times more Iron, 4.4 times more Magnesium, 4.2 times more Phosphorus, 3.7 times more Potassium, 98.7 times more Sodium and 2 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain similar levels of Selenium per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have more Sugars, 9.9 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.