Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	52.4% 1520kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	275% 358g	130g per day for Men 19-50 years
Sugars	0% 0g	293% 213g	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	14.6% 5.56g	52.2% 20g	38g per day for Men 19-50 years
Protein	49.7% 28g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	367% 3302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	463% 5.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.4% 14mg	459% 73.4mg	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	0% 0mg	580% 7.54mg	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	153% 611μg	367% 1469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	926% 22.2μg	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	0% 0IU	196% 1175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2.98% 3.57μg	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, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	88% 0.79mg	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	142% 11.4mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	55.8% 234mg	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	67% 468mg	129% 901mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• Cereals ready-to-eat, POST, GOLDEN CRISP contain more Vitamin A, 3.2 times more Vitamin B1, 6 times more Vitamin B2, 5.2 times more Vitamin B3, more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.7 times more Calcium, 2.3 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium, 4.6 times more Selenium, 19 times more Sodium and 5.1 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Cereals ready-to-eat, POST, GOLDEN CRISP have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 1.6 times more Saturated Fat, 1.6 times more Omega 3 and 1.3 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.9 times more Fat, 2 times more Omega 6, more Sugars and 3.6 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Cereals ready-to-eat, POST, GOLDEN CRISP have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.