Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, GOLDEN CRISP VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	13% 380kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.68% 0.29g	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	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	74% 53.6g	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	13% 5g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	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	36.8% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	93% 370μg	38.5% 154μg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	1.5% 15mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	26.6% 0.24mg	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	35.8% 2.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	NA	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	32.4% 227mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	5.18% 176mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	6.33% 95mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GOLDEN CRISP VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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 ready-to-eat, QUAKER, QUAKER Puffed Rice 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 ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP have more Vitamin A, 3.2 times more Vitamin B1, 6 times more Vitamin B2, 5.2 times more Vitamin B3, more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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 ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP have 2.3 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium, 4.6 times more Selenium, 19 times more Sodium and 5.1 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain similar levels of Copper per 100 grams.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP have 2 times more Omega 6, more Sugars and 3.6 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 100 g of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.6 times more Omega 3 and 1.3 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6