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

Macros Ratio

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

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	51.5% 1492kcal	55.6% 1611kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	32% 5.45g	19.4% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	260% 337g	130g per day for Men 19-50 years
Sugars	83.2% 60.3g	237% 172g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	342% 3076μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	506% 6.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	529% 6.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	427% 68.3mg	506% 81mg	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	622% 8.1mg	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	1543% 6172μg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	30.4% 0.27mg	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	910% 73mg	8mg per day for Men 19-50 years
Magnesium	95% 401mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	NA	56.3% 1.3mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	124% 1865mg	196% 2937mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	552% 60.7mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.21% 7.94g	3700g per day for Men 19-50 years

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

• 14 ounces of POST, GRAPE-NUTS Flakes have 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.
• While 14 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 2.3 times more Vitamin B9 than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 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, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 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, SWEET CRUNCH/QUISP:

• 14 ounces of POST, GRAPE-NUTS Flakes have 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.
• While 14 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 1.6 times more Sodium and 2 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 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 POST, GRAPE-NUTS Flakes have 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.
• While 14 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 1.6 times more Fat, 8.9 times more Saturated Fat and 2.9 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 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