Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, GOLDEN CRISP VS Cereals, QUAKER, corn grits, instant, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Energy	13% 380kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	60.3% 78.4g	130g per day for Men 19-50 years
Sugars	74% 53.6g	2.1% 1.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	13% 5g	11% 4.2g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Vitamin A	92% 832μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	162% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	53.6% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	10.8% 0.14mg	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	93% 370μg	44% 176μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	233% 5.6μg	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	49.3% 296IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Calcium	1.5% 15mg	37.8% 378mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	3.33% 0.03mg	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	83.8% 6.7mg	484% 38.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	NA	8.9% 0.21mg	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	32.4% 227mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	5.18% 176mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	6.33% 95mg	74.7% 1121mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GOLDEN CRISP VS Cereals, QUAKER, corn grits, instant, plain, dry per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, POST, GOLDEN CRISP versus 100 g of Cereals, QUAKER, corn grits, instant, plain, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP have more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 13.6 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.6 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 100 g of Cereals, QUAKER, corn grits, instant, plain, dry contain 1.4 times more Vitamin B1 than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 100 grams of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin C and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP have 6.7 times more Copper, 2.1 times more Magnesium, 3.2 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Selenium and 13.7 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 100 g of Cereals, QUAKER, corn grits, instant, plain, dry contain 25.2 times more Calcium, 5.8 times more Iron and 11.8 times more Sodium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP have 1.3 times more Omega 3 and 35.5 times more Sugars than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 100 g of Cereals, QUAKER, corn grits, instant, plain, dry contain 1.3 times more Fat, 1.7 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals, QUAKER, corn grits, instant, plain, dry offer comparable quantities of Energy, Carbohydrate and Fiber per 100 grams.
• 100 grams of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3