Comparing Nutrients in 1 kilogram POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	130% 3760kcal	131% 3810kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	49.5% 16g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	80.7% 13.7g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	631% 820g	645% 839g	130g per day for Men 19-50 years
Sugars	210% 152g	280% 203g	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	268% 102g	89.5% 34g	38g per day for Men 19-50 years
Protein	168% 94g	114% 64g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	861% 7750μg	1076% 9680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	1057% 12.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	1096% 14.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1075% 172mg	1053% 168mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	1286% 16.7mg	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	1725% 6900μg	3335% 13340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2167% 52μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	444% 400mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	230% 1380IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54% 8.1mg	303% 45.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	36% 360mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	101% 0.91mg	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	3488% 279mg	3625% 290mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.12mg	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	400% 2800mg	357% 2500mg	700mg per day for Men 19-50 years
Potassium	99% 3360mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	869% 478μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	313% 4700mg	550% 8250mg	1500mg per day for Men 19-50 years
Zinc	709% 78mg	1155% 127mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.91% 33.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have more Vitamin D and 13 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.9 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12 per 1 kg.

Comparing minerals per 1 kilogram for POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 3.6 times more Calcium, 3.3 times more Copper, 1.2 times more Magnesium, 1.3 times more Potassium and 7.4 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.8 times more Sodium and 1.6 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Iron and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 4 times more Omega 3, 1.3 times more Omega 6, 3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 3.2 times more Saturated Fat and 1.3 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Energy, Fat and Carbohydrate per 1 kg.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.