Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GOLDEN CRISP VS Cereals ready-to-eat, RALSTON TASTEEOS

Weight per 300 calories

• Cereals ready-to-eat, POST, GOLDEN CRISP: 79g
• Cereals ready-to-eat, RALSTON TASTEEOS: 76g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Cereals ready-to-eat, RALSTON TASTEEOS?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	4.2% 4.07g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	7.68% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	44.4% 57.7g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	3.74% 2.7g	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	10.4% 3.95g	21.4% 8.13g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	14.5% 8.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	73% 657μg	90% 813μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	88.7% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	84.8% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.97% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	104% 1.36mg	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	73% 292μg	136% 542μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	184% 4.42μg	170% 4.07μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	39% 234IU	36.2% 217IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.74% 0.26mg	2.18% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0.82% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	1.2% 12mg	27% 271mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	36.2% 0.33mg	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	66% 5.3mg	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	89% 2.05mg	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	25.6% 179mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	13.6% 461mg	3400mg per day for Men 19-50 years
Selenium	69.8% 38.4μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	29% 434mg	1500mg per day for Men 19-50 years
Zinc	40% 4.42mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals ready-to-eat, RALSTON TASTEEOS:

• Cereals ready-to-eat, RALSTON TASTEEOS contain 1.9 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12 and Vitamin D per 300 kcal.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals ready-to-eat, RALSTON TASTEEOS:

• Cereals ready-to-eat, RALSTON TASTEEOS contain 22.9 times more Calcium, 2.1 times more Copper, 4.6 times more Iron, 2.3 times more Magnesium, 2.3 times more Phosphorus, 3.3 times more Potassium, 5.8 times more Sodium and 2.3 times more Zinc than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 1.2 times more Carbohydrate and 15.6 times more Sugars than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain 3 times more Fat, 2.9 times more Omega 6, 2.1 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.