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

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	51.5% 1492kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	32% 5.45g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	268% 348g	130g per day for Men 19-50 years
Sugars	83.2% 60.3g	0% 0g	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	107% 40.5g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	49.7% 28g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	342% 3076μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	427% 68.3mg	87.4% 14mg	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	0% 0mg	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	685% 2739μg	153% 611μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	860% 20.6μg	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	91% 548IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	105% 0.95mg	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	1384% 111mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	95% 401mg	28.3% 119mg	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	159% 1111mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	124% 1865mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.42% 15.5g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of POST, GRAPE-NUTS Flakes have more Vitamin A, 2.9 times more Vitamin B1, 5.7 times more Vitamin B2, 4.9 times more Vitamin B3, more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12, more Vitamin D, 8.1 times more Vitamin E and 26 times more Vitamin K 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 A, Vitamin B6, Vitamin B12, Vitamin D, Vitamin E and Vitamin K
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin C in 14 ounces.

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

• 14 ounces of POST, GRAPE-NUTS Flakes have 4 times more Calcium, 1.3 times more Copper, 9.8 times more Iron, 3.4 times more Magnesium, 2.4 times more Phosphorus, 2.9 times more Potassium, 4.6 times more Selenium, 94 times more Sodium and 7.1 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of POST, GRAPE-NUTS Flakes have 4.1 times more Fat, 2.1 times more Omega 3, 4.8 times more Omega 6, more Sugars, 7.3 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6