Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, GOLDEN CRISP VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	18.6% 539kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	86.2% 112g	130g per day for Men 19-50 years
Sugars	105% 76g	1.1% 0.81g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	17% 6.52g	38g per day for Men 19-50 years
Protein	14% 7.8g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	131% 1179μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.2mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	207% 2.7mg	25.4% 0.33mg	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	131% 524μg	60.6% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	331% 7.94μg	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	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.1% 0.47mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	4.72% 0.043mg	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	119% 9.5mg	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	NA	8.94% 0.21mg	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	46% 322mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	7.34% 249mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	125% 69μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	8.98% 135mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GOLDEN CRISP VS Cereals, corn grits, white, regular and quick, enriched, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP versus 5 oz of Cereals, corn grits, white, regular and quick, enriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have more Vitamin A, 4.7 times more Vitamin B2, 4.1 times more Vitamin B3, 8.2 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.6 times more Vitamin E than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals, corn grits, white, regular and quick, enriched, dry provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 6.7 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 1.2 times more Potassium, 2.9 times more Selenium, 95 times more Sodium and 7.8 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 1.4 times more Omega 3 and 94 times more Sugars than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, dry contain 1.5 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals, corn grits, white, regular and quick, enriched, dry offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3