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

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	130% 3760kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	80.7% 13.7g	16.8% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	631% 820g	675% 878g	130g per day for Men 19-50 years
Sugars	210% 152g	0% 0g	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	37% 14g	38g per day for Men 19-50 years
Protein	168% 94g	125% 70g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	861% 7750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1075% 172mg	220% 35.3mg	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	0% 0mg	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	385% 1540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2167% 52μg	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	230% 1380IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54% 8.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	36% 360mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	266% 2.4mg	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	3488% 279mg	358% 28.6mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	71.4% 300mg	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	400% 2800mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	99% 3360mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	869% 478μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	313% 4700mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	709% 78mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice per 1 kg

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

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

• 1 kilogram of POST, GRAPE-NUTS Flakes has more Vitamin A, 2.9 times more Vitamin B1, 5.7 times more Vitamin B2, 4.9 times more Vitamin B3, more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12, more Vitamin D, 8.1 times more Vitamin E and 26 times more Vitamin K 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, Vitamin E and Vitamin K
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kilogram of POST, GRAPE-NUTS Flakes has 4 times more Calcium, 1.3 times more Copper, 9.8 times more Iron, 3.4 times more Magnesium, 2.4 times more Phosphorus, 2.9 times more Potassium, 4.6 times more Selenium, 94 times more Sodium and 7.1 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 kilogram of POST, GRAPE-NUTS Flakes has 4.1 times more Fat, 2.1 times more Omega 3, 4.8 times more Omega 6, more Sugars, 7.3 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6