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

Weight per 500 calories

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

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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	5.9% 0.094g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	6.67% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	94% 122g	130g per day for Men 19-50 years
Sugars	0% 0g	70% 50.8g	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	4.8% 1.83g	55.6% 21g	38g per day for Men 19-50 years
Protein	16.3% 9.15g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	1.17% 11.7mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	68.6% 0.62mg	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	46.7% 3.73mg	353% 28.2mg	8mg per day for Men 19-50 years
Magnesium	9.32% 39mg	61.7% 259mg	420mg per day for Men 19-50 years
Manganese	NA	215% 4.95mg	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	22% 154mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	4.45% 151mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	16.6% 9.1μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.53mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.36% 13.3g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 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 and more Vitamin D than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST Raisin Bran Cereal 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 Puffed Rice vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 1.5 times more Selenium than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 500 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 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.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST Raisin Bran Cereal lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 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, QUAKER, QUAKER Puffed Rice and Cereals ready-to-eat, POST Raisin Bran Cereal 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, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST Raisin Bran Cereal provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.