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

Weight per 500 calories

• Cereals ready-to-eat, POST Raisin Bran Cereal: 154g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice: 131g

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 Raisin Bran Cereal or Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran 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	2.55% 2.47g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	5.9% 0.094g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	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	94% 122g	88% 115g	130g per day for Men 19-50 years
Sugars	70% 50.8g	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	55.6% 21g	4.8% 1.83g	38g per day for Men 19-50 years
Protein	21% 11.7g	16.3% 9.15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	65% 586μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.1mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	131% 523μg	50.3% 201μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17.5% 105IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.44% 2.93μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	6.8% 68mg	1.17% 11.7mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	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	353% 28.2mg	46.7% 3.73mg	8mg per day for Men 19-50 years
Magnesium	61.7% 259mg	9.32% 39mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	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	74.7% 523mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	4.45% 151mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.1μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	0.44% 6.53mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.14% 5.1g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Raisin Bran Cereal have more Vitamin A, 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.4 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

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

• Cereals ready-to-eat, POST Raisin Bran Cereal have 5.8 times more Calcium, 2 times more Copper, 7.6 times more Iron, 6.6 times more Magnesium, 3.4 times more Phosphorus, 5.4 times more Potassium, 90.3 times more Sodium and 4.1 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.5 times more Selenium than Cereals ready-to-eat, POST Raisin Bran Cereal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST Raisin Bran Cereal have 1.2 times more Omega 3, 3 times more Omega 6, more Sugars, 11.6 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.