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

Weight per 300 calories

• POST, GRAPE-NUTS Flakes: 79.8g
• Cereals ready-to-eat, QUAKER, KING VITAMAN: 78.7g

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

Which food has more nutrients per 300 calories - POST, GRAPE-NUTS Flakes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	6.4% 0.1g	1.57% 0.025g	1.6g per day for Men 19-50 years
Omega 6	6.44% 1.1g	5.03% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	50.8% 66g	130g per day for Men 19-50 years
Sugars	16.7% 12g	22% 16g	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	21.4% 8.14g	7.05% 2.68g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	9% 5.05g	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	68.7% 618μg	84.7% 762μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.4% 1.04mg	83.2% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	86.3% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.8% 13.7mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	101% 1.3mg	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	138% 551μg	263% 1050μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	173% 4.15μg	164% 3.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	35% 31.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.4% 110IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.3% 0.65mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.07μg	0.13% 0.16μg	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	2.87% 28.7mg	0.79% 7.87mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	7.96% 0.072mg	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	278% 22.3mg	285% 23mg	8mg per day for Men 19-50 years
Magnesium	19% 80.6mg	15.4% 64.6mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	32% 223mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.22mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.071% 2.63g	0.071% 2.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories 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 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 5.5 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 300 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin K in 300 kcal.

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 3.3 times more Copper, 1.2 times more Magnesium, 1.3 times more Potassium and 7.5 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.7 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 300 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 4.1 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 3.1 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 300 kcal.
• 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 300 kcal.