Comparing Nutrients in 5 ounces POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Macros Ratio

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

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	18.4% 533kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	6.47% 6.28g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	3.68% 1.18g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.4% 116g	84.8% 110g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	38% 27.5g	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	38% 14.5g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	122% 1099μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	152% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	196% 2.55mg	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	245% 978μg	462% 1850μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	307% 7.37μg	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	32.6% 196IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.65% 1.15mg	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	5.1% 51mg	49.8% 498mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	43.6% 0.39mg	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	494% 39.5mg	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	144% 3.3mg	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	56.7% 397mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	123% 67.8μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	44.4% 666mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	178% 19.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.16% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 387.5 times more Vitamin A, more Vitamin B12, more Vitamin D, 1.3 times more Vitamin E and 2.2 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 1.9 times more Vitamin B9 than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 5 oz.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2.1 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 9.8 times more Calcium, 1.5 times more Phosphorus and 1.8 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Copper, Iron, Magnesium, Potassium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2.1 times more Omega 3 and 1.5 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 1.7 times more Saturated Fat and 1.3 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.