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

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, KING VITAMAN: 78.7g
• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 83g

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, QUAKER, KING VITAMAN or Cereals ready-to-eat, POST, GRAPE-NUTS Cereal?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	1.57% 0.025g	3.17% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5.03% 0.85g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.8% 66g	51.5% 67g	130g per day for Men 19-50 years
Sugars	22% 16g	10% 7.36g	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	7.05% 2.68g	28.4% 11g	38g per day for Men 19-50 years
Protein	9% 5.05g	16.7% 9.32g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	84.7% 762μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.2% 1mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.3% 1.12mg	7.67% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	44.8% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	55% 0.71mg	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	263% 1050μg	71.7% 287μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	164% 3.94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.5mg	0.092% 0.083mg	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	24% 3.6mg	3.43% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.16μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	0.79% 7.87mg	2.66% 26.6mg	1000mg per day for Men 19-50 years
Copper	7.96% 0.072mg	31.4% 0.28mg	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	285% 23mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.6mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	117% 2.7mg	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	28% 197mg	55.4% 388mg	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	9.78% 332mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	13.7% 7.56μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	25.8% 386mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	15.6% 1.72mg	11mg per day for Men 19-50 years
Water	0.071% 2.64g	0.079% 2.9g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, QUAKER, KING VITAMAN have more Vitamin A, 1.8 times more Vitamin B1, 11.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12, 379 times more Vitamin C and 7 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.6 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

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

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.7 times more Sodium and 5.8 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3.9 times more Copper, 1.6 times more Magnesium, 8.3 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Iron per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 4.4 times more Saturated Fat, 1.4 times more Omega 6 and 2.2 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 2 times more Omega 3, 4 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.