Comparing Nutrients in 1 pound 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	59% 1706kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.22g	29% 4.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 372g	293% 380g	130g per day for Men 19-50 years
Sugars	95% 69g	127% 92g	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	122% 46.3g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	76% 42.6g	52% 29g	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	391% 3515μg	488% 4391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	497% 6.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	477% 76.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	583% 7.6mg	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	782% 3130μg	1513% 6051μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	983% 23.6μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	202% 181mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	104% 626IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.67mg	138% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	0.76% 0.91μg	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	16.3% 163mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	46% 0.41mg	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	1582% 127mg	1644% 132mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	NA	81.3% 1.87mg	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	181% 1270mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	394% 217μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	142% 2132mg	249% 3742mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	524% 57.7mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.