Comparing Nutrients in 100 grams 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	13% 374kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	4.57% 4.43g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	8.07% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.8% 77.7g	63% 82g	130g per day for Men 19-50 years
Sugars	27% 19.4g	21% 15g	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	17.4% 6.6g	27% 10g	38g per day for Men 19-50 years
Protein	18% 10g	16.8% 9.4g	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	0.22% 2μg	86% 775μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	108% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	326% 1305μg	173% 690μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	217% 5.2μg	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	23% 138IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.07% 0.61mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	2.17% 2.6μg	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	35% 351mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	33.3% 0.3mg	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	367% 29.3mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	60.4% 423mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	8.32% 283mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	87% 47.8μg	55μg per day for Men 19-50 years
Sodium	33.4% 501mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	125% 13.8mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.089% 3.3g	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 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain versus 100 g of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs POST, GRAPE-NUTS Flakes:

• 100 grams of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 1.9 times more Vitamin B9 than POST, GRAPE-NUTS Flakes.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs POST, GRAPE-NUTS Flakes:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.