Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Cereals ready-to-eat, POST Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	132% 3830kcal	112% 3240kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	9.25% 2.96g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	43.2% 7.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	675% 878g	607% 789g	130g per day for Men 19-50 years
Sugars	0% 0g	454% 329g	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	361% 137g	38g per day for Men 19-50 years
Protein	125% 70g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	422% 3800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	220% 35.3mg	531% 85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.2% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	615% 8mg	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	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1042% 25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	10% 9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	113% 680IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	16% 19μg	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 Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	9% 90mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	444% 4mg	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	2288% 183mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	NA	1396% 32mg	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	484% 3390mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	154% 5250mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	255% 3820mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	345% 38mg	11mg per day for Men 19-50 years
Water	1.06% 39g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Cereals ready-to-eat, POST Raisin Bran Cereal per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice versus 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal contains more Vitamin A, 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 5.4 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice has 1.8 times more Selenium than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal contains 4.9 times more Calcium, 1.7 times more Copper, 6.4 times more Iron, 5.6 times more Magnesium, 2.9 times more Phosphorus, 4.5 times more Potassium, 76.4 times more Sodium and 3.5 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal contains 2.6 times more Omega 6, more Sugars and 9.8 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 Raisin Bran Cereal offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6