Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	132% 3830kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	33% 5.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	675% 878g	693% 901g	130g per day for Men 19-50 years
Sugars	0% 0g	739% 536g	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	37% 14g	132% 50g	38g per day for Men 19-50 years
Protein	125% 70g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	924% 8320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	1167% 14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	1231% 16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	220% 35.3mg	1156% 185mg	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	0% 0mg	1462% 19mg	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	385% 1540μg	925% 3700μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2333% 56μg	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	493% 2960IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	7.5% 9μg	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, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	9% 90mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	222% 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	358% 28.6mg	838% 67mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	140% 590mg	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	169% 1180mg	324% 2270mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	884% 486μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	63.3% 950mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	509% 56mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• Cereals ready-to-eat, POST, GOLDEN CRISP contain more Vitamin A, 3.2 times more Vitamin B1, 6 times more Vitamin B2, 5.2 times more Vitamin B3, more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.7 times more Calcium, 2.3 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium, 4.6 times more Selenium, 19 times more Sodium and 5.1 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, GOLDEN CRISP have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 1.6 times more Saturated Fat, 1.6 times more Omega 3 and 1.3 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.9 times more Fat, 2 times more Omega 6, more Sugars and 3.6 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Cereals ready-to-eat, POST, GOLDEN CRISP have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.