Comparing Nutrients in 14 ounces Cereals ready-to-eat, Post, Waffle Crisp VS Cereals, QUAKER, hominy grits, white, quick, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Energy	53.4% 1548kcal	47.6% 1381kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	37.5% 6.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	243% 316g	130g per day for Men 19-50 years
Sugars	190% 138g	1.64% 1.2g	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	46% 17.5g	50% 19g	38g per day for Men 19-50 years
Protein	46.8% 26g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Vitamin A	326% 2937μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.3mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	45.8% 0.6mg	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	330% 1322μg	203% 814μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	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	88% 528IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Calcium	9.53% 95mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	NA	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	447% 35.7mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	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	134% 941mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	NA	55μg per day for Men 19-50 years
Sodium	158% 2365mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	271% 29.8mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	1.07% 39.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, Post, Waffle Crisp vs Cereals, QUAKER, hominy grits, white, quick, dry:

• Cereals ready-to-eat, Post, Waffle Crisp have 2 times more Vitamin B1, 3.9 times more Vitamin B2, 3.1 times more Vitamin B3, 11.3 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and 3.3 times more Vitamin E than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, Post, Waffle Crisp vs Cereals, QUAKER, hominy grits, white, quick, dry:

• Cereals ready-to-eat, Post, Waffle Crisp have 12 times more Calcium, 2 times more Iron, 2.7 times more Magnesium, 3.2 times more Phosphorus, 1.5 times more Potassium, 596 times more Sodium and 18.3 times more Zinc than Cereals, QUAKER, hominy grits, white, quick, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, Post, Waffle Crisp have 4.2 times more Fat, 5.6 times more Saturated Fat and 115.7 times more Sugars than Cereals, QUAKER, hominy grits, white, quick, dry.
• While Cereals, QUAKER, hominy grits, white, quick, dry contain 1.3 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Cereals, QUAKER, hominy grits, white, quick, dry have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.