Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, ALPHA-BITS VS Cereals ready-to-eat, QUAKER, CAP

Weight per 500 calories

• Cereals ready-to-eat, POST, ALPHA-BITS: 129g
• Cereals ready-to-eat, QUAKER, CAP: 126g

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

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, ALPHA-BITS or Cereals ready-to-eat, QUAKER, CAP?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	6.63% 6.43g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	5.33% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	82.6% 107g	130g per day for Men 19-50 years
Sugars	37.2% 27g	76.8% 55.7g	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	24% 9.13g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	23% 13g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	106% 952μg	0.98% 8.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	207% 2.7mg	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	214% 857μg	488% 1954μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	268% 6.43μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.6% 25.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	57% 343IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.66% 0.4mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0.63% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	4.5% 45mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	15.5% 0.14mg	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	482% 38.6mg	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	16.5% 69mg	420mg per day for Men 19-50 years
Manganese	NA	41% 0.94mg	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	56.7% 397mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.87% 234mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	15% 8.17μg	55μg per day for Men 19-50 years
Sodium	50.7% 761mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.085% 3.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, ALPHA-BITS vs Cereals ready-to-eat, QUAKER, CAP:

• Cereals ready-to-eat, POST, ALPHA-BITS have 108.3 times more Vitamin A, 5.3 times more Vitamin B5, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 2 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Cereals ready-to-eat, POST, ALPHA-BITS as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, ALPHA-BITS vs Cereals ready-to-eat, QUAKER, CAP:

• Cereals ready-to-eat, POST, ALPHA-BITS have 2.8 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium and 3.3 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 3.2 times more Zinc than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Sodium per 500 kcal.
• Both Cereals ready-to-eat, POST, ALPHA-BITS as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, ALPHA-BITS have 3 times more Omega 3, 2.4 times more Omega 6, 2.9 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 3 times more Saturated Fat and 2.1 times more Sugars than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, POST, ALPHA-BITS as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.