Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS POST, GRAPE-NUTS Flakes

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain: 134g
• 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, QUAKER OAT LIFE, plain or POST, GRAPE-NUTS Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.92g	5.07% 4.92g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	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	80% 104g	84% 109g	130g per day for Men 19-50 years
Sugars	36% 26g	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	23.2% 8.82g	35.7% 13.6g	38g per day for Men 19-50 years
Protein	24% 13.3g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0.3% 2.67μg	115% 1031μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	436% 1745μg	229% 918μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	288% 6.9μg	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	0% 0IU	30.6% 184IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	47% 469mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	490% 39.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	136% 3.1mg	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	80.8% 566mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	56% 30.7μg	116% 63.6μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	0.16% 5.75g	0.12% 4.4g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, QUAKER OAT LIFE, Plain VS POST, GRAPE-NUTS Flakes Nutrients Per 500 Kcal

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

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

• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 1.9 times more Vitamin B9 than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 385.4 times more Vitamin A, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and POST, GRAPE-NUTS Flakes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs POST, GRAPE-NUTS Flakes:

• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 9.8 times more Calcium, 1.5 times more Phosphorus and 1.8 times more Zinc than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.1 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and POST, GRAPE-NUTS Flakes contain similar levels of Copper, Iron, Magnesium, Potassium and Sodium per 500 calories.
• 500 calories of POST, GRAPE-NUTS Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 1.3 times more Sugars than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.1 times more Omega 3 and 1.5 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain provide inadequate amounts of Omega 3