Comparing Nutrients in 1 pound 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	61% 1769kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 376g	278% 361g	130g per day for Men 19-50 years
Sugars	217% 157g	1.88% 1.36g	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	52.5% 20g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	53.5% 30g	71.3% 40g	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	373% 3357μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.67mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	151% 24mg	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	593% 7.7mg	52.3% 0.68mg	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	378% 1510μg	232% 930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	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	101% 603IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	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	11% 109mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	510% 41mg	251% 20mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	29% 122mg	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	154% 1075mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	NA	55μg per day for Men 19-50 years
Sodium	180% 2703mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	309% 34mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	1.23% 45.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.
• 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 lb.