Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	55.6% 1611kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	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	260% 337g	250% 325g	130g per day for Men 19-50 years
Sugars	237% 172g	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	24% 9.13g	107% 40.5g	38g per day for Men 19-50 years
Protein	32% 18g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	342% 3076μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	506% 6.07mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	529% 6.87mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	506% 81mg	427% 68.3mg	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	622% 8.1mg	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	1543% 6172μg	685% 2739μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	860% 20.6μg	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	91% 548IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	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, SWEET CRUNCH/QUISP	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	910% 73mg	1384% 111mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	95% 401mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	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	95% 667mg	159% 1111mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	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	196% 2937mg	124% 1865mg	1500mg per day for Men 19-50 years
Zinc	552% 60.7mg	281% 31mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP VS POST, GRAPE-NUTS Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 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, SWEET CRUNCH/QUISP vs POST, GRAPE-NUTS Flakes:

• 14 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have 2.3 times more Vitamin B9 than POST, GRAPE-NUTS Flakes.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 36.9 times more Vitamin A, more Vitamin B12, more Vitamin D and 13 times more Vitamin K than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• Both Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP and POST, GRAPE-NUTS Flakes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K
• Both Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP vs POST, GRAPE-NUTS Flakes:

• 14 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have 1.6 times more Sodium and 2 times more Zinc than POST, GRAPE-NUTS Flakes.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 4 times more Calcium, 4.3 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 1.8 times more Potassium and 7.4 times more Selenium than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• 14 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have 1.6 times more Fat, 8.9 times more Saturated Fat and 2.9 times more Sugars than POST, GRAPE-NUTS Flakes.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 5.6 times more Omega 3, 1.7 times more Omega 6, 4.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• Both Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 3