Comparing Nutrients in 500 calories POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

Weight per 500 calories

• POST, GRAPE-NUTS Flakes: 133g
• Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP: 123g

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

Discover which food has more nutrients per 500 calories - POST, GRAPE-NUTS Flakes or Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	7.7% 7.5g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	80.6% 105g	130g per day for Men 19-50 years
Sugars	28% 20.2g	73.7% 53.4g	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	35.7% 13.6g	7.45% 2.83g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	9.9% 5.55g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	115% 1031μg	2.87% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	193% 2.5mg	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	229% 918μg	479% 1915μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	288% 6.9μg	0% 0μg	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	30.6% 184IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.2% 1.08mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	9.44% 0.085mg	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	464% 37mg	282% 22.6mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	16% 67.7mg	420mg per day for Men 19-50 years
Manganese	NA	17.5% 0.4mg	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	53% 372mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	14.6% 8μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	171% 19mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.067% 2.46g	3700g per day for Men 19-50 years

POST, GRAPE-NUTS Flakes VS Cereals Ready-to-eat, QUAKER, SWEET CRUNCH/QUISP Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - POST, GRAPE-NUTS Flakes or Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP?

Lets compare vitamin content per 500 calories of POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 500 calories of POST, GRAPE-NUTS Flakes have 39.8 times more Vitamin A, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 500 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 2.1 times more Vitamin B9 than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 500 calories of POST, GRAPE-NUTS Flakes have 4.7 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus, 1.9 times more Potassium and 7.9 times more Selenium than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 500 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 1.5 times more Sodium and 1.8 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 500 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Copper and Potassium
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of POST, GRAPE-NUTS Flakes have 6 times more Omega 3, 1.8 times more Omega 6, 4.8 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 500 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 8.2 times more Saturated Fat and 2.6 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein