Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, KING VITAMAN VS POST, GRAPE-NUTS Flakes

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, KING VITAMAN: 131g
• POST, GRAPE-NUTS Flakes: 133g

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, QUAKER, KING VITAMAN or POST, GRAPE-NUTS Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.65% 4.5g	5.07% 4.92g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	2.62% 0.042g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.38% 1.42g	10.7% 1.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	84% 109g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	28% 20.2g	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	11.7% 4.46g	35.7% 13.6g	38g per day for Men 19-50 years
Protein	15% 8.4g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	141% 1270μg	115% 1031μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.66mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	174% 2.26mg	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	438% 1751μg	229% 918μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	273% 6.56μg	288% 6.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.6% 184IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 5.97mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.22% 0.26μg	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	1.3% 13mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	44.3% 0.4mg	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	476% 38mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	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	47% 328mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.53μg	116% 63.6μg	55μg per day for Men 19-50 years
Sodium	72% 1083mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.12% 4.4g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, KING VITAMAN VS POST, GRAPE-NUTS Flakes Nutrients Per 500 Kcal

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

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

• 500 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.2 times more Vitamin A, 1.9 times more Vitamin B9, more Vitamin C and 5.5 times more Vitamin E than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain more Vitamin D than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and POST, GRAPE-NUTS Flakes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12 per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D
• 500 calories of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, KING VITAMAN vs POST, GRAPE-NUTS Flakes:

• 500 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.7 times more Sodium and 1.6 times more Zinc than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 3.3 times more Copper, 1.3 times more Potassium and 7.5 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and POST, GRAPE-NUTS Flakes contain similar levels of Iron, Magnesium and Phosphorus per 500 calories.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.3 times more Sugars than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 4.1 times more Omega 3, 1.3 times more Omega 6, 3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN provide inadequate amounts of Omega 3 and Omega 6