Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	52.4% 1520kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	246% 319g	130g per day for Men 19-50 years
Sugars	0% 0g	48.5% 35g	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	136% 51.6g	38g per day for Men 19-50 years
Protein	49.7% 28g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.4% 14mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	263% 3.4mg	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	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	2.65% 0.4mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	6.6% 7.94μg	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, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	150% 1.35mg	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	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	NA	558% 13mg	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	265% 1853mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	123% 1846mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	74.7% 8.2mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 14 oz

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

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

• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 2.2 times more Vitamin B2 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B3, more Vitamin B6, 2.2 times more Vitamin B9 and 6.2 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6 and Vitamin E
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3.6 times more Calcium, 1.4 times more Copper, 9.8 times more Iron, 4.1 times more Magnesium, 4 times more Phosphorus, 3.4 times more Potassium, 93 times more Sodium and 1.9 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, GRAPE-NUTS Cereal contain similar levels of Selenium per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 2.5 times more Omega 6, more Sugars, 9.3 times more Fiber and 1.6 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, GRAPE-NUTS Cereal offer comparable quantities of Energy, Omega 3 and Carbohydrate per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6