Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	25.6% 742kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	5.15% 1.65g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	123% 160g	130g per day for Men 19-50 years
Sugars	53% 38.6g	24.3% 17.6g	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	34.5% 13g	68% 25.8g	38g per day for Men 19-50 years
Protein	35.4% 20g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	227% 2.96mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	131% 1.7mg	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	647% 2590μg	171% 685μg	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% 0mg	0.22% 0.2mg	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	8.07% 1.2mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	69.7% 697mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	75% 0.67mg	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	728% 58.2mg	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	279% 6.42mg	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	120% 839mg	132% 927mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	66.3% 994mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	249% 27.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 7 oz

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

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 2 times more Vitamin B1, 12.4 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B5 and Vitamin E per seven ounces.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, QUAKER, QUAKER OAT LIFE, plain vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 11 times more Calcium, 2.5 times more Selenium and 6.7 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.3 times more Magnesium, 1.4 times more Manganese and 1.4 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Copper, Iron, Phosphorus and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 2.4 times more Fat, 2.4 times more Saturated Fat, 1.9 times more Omega 6 and 2.2 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 2 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per seven ounces.