Comparing Nutrients in 7 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	26% 754kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	121% 157g	130g per day for Men 19-50 years
Sugars	147% 106g	1.56% 1.13g	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	% 1.13g	g per day for Men 19-50 years
Fiber	26% 9.92g	24% 9.13g	38g per day for Men 19-50 years
Protein	19.5% 11g	27% 15g	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	183% 1651μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.78mg	210% 2.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	51.7% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	55.4% 8.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	35.6% 0.46mg	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	184% 734μg	85% 339μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	463% 11μg	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	98% 587IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.37% 0.65mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	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	2.98% 29.8mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	6.6% 0.06mg	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	166% 13.3mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	12.5% 0.29mg	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	64.4% 450mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	12.6% 189mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	0.59% 21.7g	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 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP versus 7 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 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3