Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, KING VITAMAN VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	52% 1512kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	32% 5.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	250% 325g	130g per day for Men 19-50 years
Sugars	111% 80.5g	83.2% 60.3g	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	35.5% 13.5g	107% 40.5g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	427% 3842μg	342% 3076μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	419% 5.03mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.66mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	418% 67mg	427% 68.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	510% 6.64mg	519% 6.75mg	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	1324% 5295μg	685% 2739μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	860% 20.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	176% 159mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	91% 548IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	132% 1.2mg	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	1439% 115mg	1384% 111mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	95% 401mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	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	142% 992mg	159% 1111mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	218% 3274mg	124% 1865mg	1500mg per day for Men 19-50 years
Zinc	459% 50.4mg	281% 31mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, KING VITAMAN VS POST, GRAPE-NUTS Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN versus 14 oz of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN vs POST, GRAPE-NUTS Flakes:

• 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.2 times more Vitamin A, 1.9 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin E than POST, GRAPE-NUTS Flakes.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain more Vitamin D and 13 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and POST, GRAPE-NUTS Flakes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K
• 14 ounces of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, KING VITAMAN vs POST, GRAPE-NUTS Flakes:

• 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.8 times more Sodium and 1.6 times more Zinc than POST, GRAPE-NUTS Flakes.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 3.6 times more Calcium, 3.3 times more Copper, 1.3 times more Potassium and 7.4 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and POST, GRAPE-NUTS Flakes contain similar levels of Iron, Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have 3.2 times more Saturated Fat and 1.3 times more Sugars than POST, GRAPE-NUTS Flakes.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 4 times more Omega 3, 1.3 times more Omega 6, 3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.