Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Weight per 500 calories

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 139g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice: 131g

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, GRAPE-NUTS Cereal or Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	5.3% 0.084g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 111g	88% 115g	130g per day for Men 19-50 years
Sugars	17% 12.3g	0% 0g	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	47.4% 18g	4.8% 1.83g	38g per day for Men 19-50 years
Protein	27.8% 15.5g	16.3% 9.15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.6% 12mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	0% 0mg	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	119% 478μg	50.3% 201μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.15% 0.14mg	0% 0mg	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	5.72% 0.86mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.77μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	4.43% 44.3mg	1.17% 11.7mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	34.7% 0.31mg	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	485% 38.8mg	46.7% 3.73mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	9.32% 39mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	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	92% 647mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	4.45% 151mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	43% 644mg	0.44% 6.53mg	1500mg per day for Men 19-50 years
Zinc	26% 2.87mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.14% 5.1g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GRAPE-NUTS Cereal VS Cereals Ready-to-eat, QUAKER, QUAKER Puffed Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.6 times more Vitamin B1, 2.6 times more Vitamin B3, more Vitamin B6 and 2.4 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 2.1 times more Vitamin B2 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.5 times more Copper, 10.4 times more Iron, 4.4 times more Magnesium, 4.2 times more Phosphorus, 3.7 times more Potassium, 98.7 times more Sodium and 2 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain similar levels of Selenium per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have more Sugars, 9.9 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.