Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Weight per 300 calories

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 83g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice: 78.3g

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

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.73% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.8% 0.25g	32g per day for Men 19-50 years
Omega 3	3.17% 0.051g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	53% 68.8g	130g per day for Men 19-50 years
Sugars	10% 7.36g	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	28.4% 11g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	16.7% 9.32g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.67% 0.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.8% 7.16mg	17.3% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	71.7% 287μg	30% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.092% 0.083mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.43% 0.52mg	0.52% 0.078mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0.065% 0.078μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	2.66% 26.6mg	0.7% 7.05mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	21% 0.19mg	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	291% 23.3mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	5.6% 23.5mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	55.4% 388mg	13.2% 92mg	700mg per day for Men 19-50 years
Potassium	9.78% 332mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	25.8% 386mg	0.26% 3.9mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.72mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.079% 2.9g	0.083% 3.06g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GRAPE-NUTS Cereal VS Cereals Ready-to-eat, QUAKER, QUAKER Puffed Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 300 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.6 times more Vitamin B1, 2.6 times more Vitamin B3, more Vitamin B6 and 2.4 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 2.1 times more Vitamin B2 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 300 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.5 times more Copper, 10.4 times more Iron, 4.4 times more Magnesium, 4.2 times more Phosphorus, 3.7 times more Potassium, 98.7 times more Sodium and 2 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain similar levels of Selenium per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have more Sugars, 9.9 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.