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

Weight per 100 calories

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice: 26g
• Cereals ready-to-eat, POST Raisin Bran Cereal: 31g

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, QUAKER, QUAKER Puffed Rice or Cereals ready-to-eat, POST Raisin Bran Cereal?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.98% 0.016g	1.18% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	0% 0g	14% 10g	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	0.96% 0.37g	11% 4.23g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.32% 0.069mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	19% 0.25mg	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	10% 40.2μg	26% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	32% 0.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.5% 21IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.17% 0.026mg	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.022% 0.026μg	0.49% 0.59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	0.23% 2.35mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	13.7% 0.12mg	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	9.33% 0.75mg	70.6% 5.65mg	8mg per day for Men 19-50 years
Magnesium	1.86% 7.83mg	12.3% 52mg	420mg per day for Men 19-50 years
Manganese	NA	43% 0.99mg	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	4.4% 31mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	0.89% 30.3mg	4.77% 162mg	3400mg per day for Men 19-50 years
Selenium	5% 2.74μg	3.3% 1.82μg	55μg per day for Men 19-50 years
Sodium	0.087% 1.3mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	2.6% 0.29mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	0.028% 1.02g	0.072% 2.65g	3700g per day for Men 19-50 years

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

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

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

• 100 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain more Vitamin A, 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 100 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 1.5 times more Selenium than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 100 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 2 times more Copper, 7.6 times more Iron, 6.6 times more Magnesium, 3.4 times more Phosphorus, 5.4 times more Potassium, 90.3 times more Sodium and 4.1 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 100 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST Raisin Bran Cereal lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain more Sugars, 11.6 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Cereals ready-to-eat, POST Raisin Bran Cereal 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, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST Raisin Bran Cereal provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.