Comparing Nutrients in 1 kilogram Cereals ready-to-eat, Post, Waffle Crisp VS Cereals, QUAKER, hominy grits, white, quick, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Energy	134% 3900kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	NA	1.6g per day for Men 19-50 years
Omega 6	94% 16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	638% 830g	612% 796g	130g per day for Men 19-50 years
Sugars	479% 347g	4.14% 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	116% 44g	126% 48g	38g per day for Men 19-50 years
Protein	118% 66g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Vitamin A	822% 7400μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1042% 12.5mg	508% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	333% 53.2mg	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	1308% 17mg	115% 1.5mg	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	833% 3330μg	513% 2050μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	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	222% 1330IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Calcium	24% 240mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	NA	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	1125% 90mg	553% 44.2mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	64.3% 270mg	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	339% 2370mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	NA	55μg per day for Men 19-50 years
Sodium	397% 5960mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	682% 75mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.68% 25g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, Post, Waffle Crisp vs Cereals, QUAKER, hominy grits, white, quick, dry:

• Cereals ready-to-eat, Post, Waffle Crisp have 2 times more Vitamin B1, 3.9 times more Vitamin B2, 3.1 times more Vitamin B3, 11.3 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and 3.3 times more Vitamin E than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, Post, Waffle Crisp vs Cereals, QUAKER, hominy grits, white, quick, dry:

• Cereals ready-to-eat, Post, Waffle Crisp have 12 times more Calcium, 2 times more Iron, 2.7 times more Magnesium, 3.2 times more Phosphorus, 1.5 times more Potassium, 596 times more Sodium and 18.3 times more Zinc than Cereals, QUAKER, hominy grits, white, quick, dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, Post, Waffle Crisp have 4.2 times more Fat, 5.6 times more Saturated Fat and 115.7 times more Sugars than Cereals, QUAKER, hominy grits, white, quick, dry.
• While Cereals, QUAKER, hominy grits, white, quick, dry contain 1.3 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Cereals, QUAKER, hominy grits, white, quick, dry have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.