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

Weight per 100 calories

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

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

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, KING VITAMAN or Cereals ready-to-eat, POST, GRAPE-NUTS Cereal?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.28g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17% 22.3g	130g per day for Men 19-50 years
Sugars	7.34% 5.32g	3.4% 2.45g	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	2.35% 0.89g	9.48% 3.6g	38g per day for Men 19-50 years
Protein	3% 1.7g	5.55% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.7% 0.33mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.8% 0.37mg	2.56% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	4.83% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	18.3% 0.24mg	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	87.5% 350μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	54.7% 1.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.7% 10.5mg	0.031% 0.028mg	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	7.96% 1.2mg	1.14% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.044% 0.052μg	0.46% 0.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	0.26% 2.62mg	0.89% 8.86mg	1000mg per day for Men 19-50 years
Copper	2.65% 0.024mg	10.5% 0.094mg	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	95% 7.6mg	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	5.12% 21.5mg	8.18% 34.3mg	420mg per day for Men 19-50 years
Manganese	4.7% 0.11mg	39% 0.9mg	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	9.37% 65.6mg	18.5% 129mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.3mg	3.26% 111mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	4.6% 2.52μg	55μg per day for Men 19-50 years
Sodium	14.4% 217mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.34mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.026% 0.97g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, QUAKER, KING VITAMAN have more Vitamin A, 1.8 times more Vitamin B1, 11.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12, 379 times more Vitamin C and 7 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.6 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin D and Vitamin K in 100 kcal.

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

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.7 times more Sodium and 5.8 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3.9 times more Copper, 1.6 times more Magnesium, 8.3 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Iron per 100 kcal.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 4.4 times more Saturated Fat, 1.4 times more Omega 6 and 2.2 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 2 times more Omega 3, 4 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.