Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS POST, GRAPE-NUTS Flakes

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain: 80.2g
• POST, GRAPE-NUTS Flakes: 79.8g

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, QUAKER, QUAKER OAT LIFE, plain or POST, GRAPE-NUTS Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.66% 3.55g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	6.4% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	6.44% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	16.7% 12g	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	14% 5.3g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	14.3% 8g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	68.7% 618μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	86.4% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.8mg	85.8% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	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	262% 1047μg	138% 551μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	173% 4.15μg	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	0% 0IU	18.4% 110IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.26% 0.49mg	4.3% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.8% 0.96μg	1.73% 2.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	28% 282mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	26.6% 0.24mg	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	294% 23.5mg	278% 22.3mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	19% 80.6mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	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	48.5% 339mg	32% 223mg	700mg per day for Men 19-50 years
Potassium	6.68% 227mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	26.8% 402mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	56.6% 6.22mg	11mg per day for Men 19-50 years
Water	0.093% 3.45g	0.071% 2.63g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, QUAKER OAT LIFE, Plain VS POST, GRAPE-NUTS Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain or POST, GRAPE-NUTS Flakes?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs POST, GRAPE-NUTS Flakes:

• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 1.9 times more Vitamin B9 than POST, GRAPE-NUTS Flakes.
• While 300 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 385.4 times more Vitamin A, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and POST, GRAPE-NUTS Flakes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs POST, GRAPE-NUTS Flakes:

• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 9.8 times more Calcium, 1.5 times more Phosphorus and 1.8 times more Zinc than POST, GRAPE-NUTS Flakes.
• While 300 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.1 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and POST, GRAPE-NUTS Flakes contain similar levels of Copper, Iron, Magnesium, Potassium and Sodium per 300 calories.
• 300 calories of POST, GRAPE-NUTS Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 1.3 times more Sugars than POST, GRAPE-NUTS Flakes.
• While 300 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.1 times more Omega 3 and 1.5 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain provide inadequate amounts of Omega 3