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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	25.6% 742kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	5.15% 1.65g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	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	119% 154g	125% 163g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	34.5% 13g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	35.4% 20g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	171% 1538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	227% 2.96mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	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	647% 2590μg	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	430% 10.3μg	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	0% 0IU	45.6% 274IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.07% 1.2mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	69.7% 697mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	728% 58.2mg	692% 55.4mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	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	120% 839mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	66.3% 994mg	62% 933mg	1500mg per day for Men 19-50 years
Zinc	249% 27.3mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS POST, GRAPE-NUTS Flakes 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 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, QUAKER OAT LIFE, plain vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 1.9 times more Vitamin B9 than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 387.5 times more Vitamin A, more Vitamin B12, more Vitamin D, 1.3 times more Vitamin E and 2.2 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and POST, GRAPE-NUTS Flakes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 9.8 times more Calcium, 1.5 times more Phosphorus and 1.8 times more Zinc than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.1 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and POST, GRAPE-NUTS Flakes contain similar levels of Copper, Iron, Magnesium, Potassium 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 1.7 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 2.1 times more Omega 3 and 1.5 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per seven ounces.