Comparing Nutrients in 100 grams Cereals ready-to-eat, Post, Waffle Crisp VS Cereals, QUAKER, hominy grits, white, quick, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Energy	13.4% 390kcal	12% 348kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	NA	1.6g per day for Men 19-50 years
Omega 6	9.44% 1.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	48% 34.7g	0.41% 0.3g	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	11.6% 4.4g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Vitamin A	82.2% 740μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	33.3% 5.32mg	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	131% 1.7mg	11.5% 0.15mg	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	83.3% 333μg	51.3% 205μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	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	22% 133IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	NA	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	113% 9mg	55.3% 4.4mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	6.43% 27mg	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	34% 237mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	NA	55μg per day for Men 19-50 years
Sodium	39.7% 596mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, Post, Waffle Crisp vs Cereals, QUAKER, hominy grits, white, quick, dry:

• Cereals ready-to-eat, Post, Waffle Crisp have 2 times more Vitamin B1, 3.9 times more Vitamin B2, 3.1 times more Vitamin B3, 11.3 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and 3.3 times more Vitamin E than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, Post, Waffle Crisp vs Cereals, QUAKER, hominy grits, white, quick, dry:

• Cereals ready-to-eat, Post, Waffle Crisp have 12 times more Calcium, 2 times more Iron, 2.7 times more Magnesium, 3.2 times more Phosphorus, 1.5 times more Potassium, 596 times more Sodium and 18.3 times more Zinc than Cereals, QUAKER, hominy grits, white, quick, dry.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, Post, Waffle Crisp have 4.2 times more Fat, 5.6 times more Saturated Fat and 115.7 times more Sugars than Cereals, QUAKER, hominy grits, white, quick, dry.
• While Cereals, QUAKER, hominy grits, white, quick, dry contain 1.3 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Cereals, QUAKER, hominy grits, white, quick, dry have similar amounts of Energy, Carbohydrate and Fiber per 100 g.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.