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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	13.2% 383kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.29g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.8g	69.3% 90g	130g per day for Men 19-50 years
Sugars	0% 0g	74% 53.6g	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	3.7% 1.4g	13% 5g	38g per day for Men 19-50 years
Protein	12.5% 7g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	92% 832μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.8% 0.44mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	116% 18.5mg	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	0% 0mg	146% 1.9mg	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	38.5% 154μg	93% 370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	233% 5.6μg	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	49.3% 296IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	22.2% 0.2mg	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	35.8% 2.86mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	14% 59mg	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	17% 118mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	5.18% 176mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	88.4% 48.6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• Cereals ready-to-eat, POST, GOLDEN CRISP contain 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.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.7 times more Calcium, 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, QUAKER, QUAKER Puffed Rice and Cereals ready-to-eat, POST, GOLDEN CRISP have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 1.6 times more Saturated Fat, 1.6 times more Omega 3 and 1.3 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.9 times more Fat, 2 times more Omega 6, more Sugars and 3.6 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Cereals ready-to-eat, POST, GOLDEN CRISP have similar amounts of Energy and Carbohydrate per 100 g.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.