Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	24.7% 716kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	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	123% 160g	134% 174g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	68% 25.8g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	43.7% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.6% 1.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	171% 685μg	76.4% 306μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.2% 1.23mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	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	695% 55.6mg	71% 5.68mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	279% 6.42mg	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	132% 927mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	61.5% 923mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	0.21% 7.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, GRAPE-NUTS Cereal 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, GRAPE-NUTS Cereal vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.5 times more Vitamin B1, 2.4 times more Vitamin B3, more Vitamin B6, 2.2 times more Vitamin B9 and 6.2 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 2.2 times more Vitamin B2 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6 and Vitamin E
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 3.6 times more Calcium, 1.4 times more Copper, 9.8 times more Iron, 4.1 times more Magnesium, 4 times more Phosphorus, 3.4 times more Potassium, 93 times more Sodium and 1.9 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain similar levels of Selenium per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 2.5 times more Omega 6, more Sugars, 9.3 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6