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

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, CAP: 120g
• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 139g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	1.65% 0.026g	5.3% 0.084g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	85.8% 111g	130g per day for Men 19-50 years
Sugars	55% 40g	17% 12.3g	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	8.5% 3.24g	47.4% 18g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	27.8% 15.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	1.07% 9.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.83mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	92% 1.2mg	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	466% 1863μg	119% 478μg	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% 0mg	0.15% 0.14mg	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	4.88% 0.73mg	5.72% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.24μg	2.3% 2.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	1.08% 10.8mg	4.43% 44.3mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	52.3% 0.47mg	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	275% 22mg	485% 38.8mg	8mg per day for Men 19-50 years
Magnesium	19.7% 82.7mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	NA	195% 4.5mg	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	33.2% 233mg	92% 647mg	700mg per day for Men 19-50 years
Potassium	8.32% 283mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	59.3% 890mg	43% 644mg	1500mg per day for Men 19-50 years
Zinc	167% 18.3mg	26% 2.87mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.13% 4.85g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 2 times more Vitamin B1, 12.5 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, QUAKER, CAP vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 1.4 times more Sodium and 6.4 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3.5 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 2.8 times more Phosphorus, 2 times more Potassium and 1.4 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 4.4 times more Fat, 10 times more Saturated Fat, 2.6 times more Omega 6 and 3.3 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 5.6 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Fiber
• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide inadequate amounts of Omega 3 in 500 calories.