Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GOLDEN CRISP VS Cereals, corn grits, white, regular and quick, enriched, dry

Weight per 500 calories

• Cereals ready-to-eat, POST, GOLDEN CRISP: 132g
• Cereals, corn grits, white, regular and quick, enriched, dry: 135g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Cereals, corn grits, white, regular and quick, enriched, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	2.44% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	6.73% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	82.2% 107g	130g per day for Men 19-50 years
Sugars	97% 70.5g	1.06% 0.77g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	17.3% 6.58g	16.4% 6.2g	38g per day for Men 19-50 years
Protein	13% 7.24g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	122% 1095μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.84% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	24.2% 0.31mg	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	122% 487μg	57.8% 231μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	307% 7.37μg	0% 0μg	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	65% 389IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.43mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	0.54% 5.4mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	4.5% 0.041mg	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	110% 8.8mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	18.5% 77.6mg	11.6% 48.6mg	420mg per day for Men 19-50 years
Manganese	NA	8.5% 0.2mg	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	42.7% 299mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	6.8% 232mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	41.8% 23μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	0.09% 1.35mg	1500mg per day for Men 19-50 years
Zinc	67% 7.37mg	8.85% 0.97mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	0.4% 14.8g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GOLDEN CRISP VS Cereals, Corn Grits, White, Regular And Quick, Enriched, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Cereals, corn grits, white, regular and quick, enriched, dry?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have more Vitamin A, 4.6 times more Vitamin B2, 4 times more Vitamin B3, 7.9 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals, corn grits, white, regular and quick, enriched, dry provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 6.5 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 2.8 times more Selenium and 7.6 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.
• 500 calories of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Copper and Zinc
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 91.6 times more Sugars than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 500 kcal of Cereals, corn grits, white, regular and quick, enriched, dry contain 1.4 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals, corn grits, white, regular and quick, enriched, dry offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.