Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, GOLDEN CRISP VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	26% 754kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	3.33% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	134% 174g	130g per day for Men 19-50 years
Sugars	147% 106g	0% 0g	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	26% 9.92g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	19.5% 11g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	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	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	43.7% 7mg	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	290% 3.77mg	0% 0mg	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	76.4% 306μg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	52.7% 0.47mg	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	71% 5.68mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	12.6% 189mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	0.21% 7.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GOLDEN CRISP VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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 ready-to-eat, QUAKER, QUAKER Puffed Rice 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 ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have more Vitamin A, 3.2 times more Vitamin B1, 6 times more Vitamin B2, 5.2 times more Vitamin B3, more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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 ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 2.3 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium, 4.6 times more Selenium, 19 times more Sodium and 5.1 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain similar levels of Copper per seven ounces.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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 2 times more Omega 6, more Sugars and 3.6 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.6 times more Omega 3 and 1.3 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6