Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, KING VITAMAN VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	26% 756kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	9.82% 3.14g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.15g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	125% 163g	130g per day for Men 19-50 years
Sugars	55.5% 40.2g	41.6% 30g	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	17.8% 6.75g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	213% 1921μg	171% 1538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.5mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	209% 33.4mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	255% 3.3mg	260% 3.37mg	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	662% 2647μg	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	430% 10.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88% 79.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45.6% 274IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9.03mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	2% 20mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	66% 0.6mg	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	719% 57.5mg	692% 55.4mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	71% 496mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	109% 1637mg	62% 933mg	1500mg per day for Men 19-50 years
Zinc	229% 25.2mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.65g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, KING VITAMAN VS POST, GRAPE-NUTS Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN versus 7 oz of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.2 times more Vitamin A, 1.9 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin E than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain more Vitamin D and 13 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and POST, GRAPE-NUTS Flakes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12 per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K
• 7 ounces of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, KING VITAMAN vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.8 times more Sodium and 1.6 times more Zinc than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 3.6 times more Calcium, 3.3 times more Copper, 1.3 times more Potassium and 7.4 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and POST, GRAPE-NUTS Flakes contain similar levels of Iron, Magnesium and Phosphorus per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have 3.2 times more Saturated Fat and 1.3 times more Sugars than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 4 times more Omega 3, 1.3 times more Omega 6, 3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.