Comparing Nutrients in 100 grams Cereals ready-to-eat, RALSTON CRISP RICE VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	13.2% 383kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.72% 0.29g	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	66.3% 86.2g	63% 82g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	0.84% 0.61g	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	% 0.66g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	27% 10g	38g per day for Men 19-50 years
Protein	12% 6.7g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	126% 1136μg	86% 775μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	108% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	152% 606μg	173% 690μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	227% 5.45μg	217% 5.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71.7% 64.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50.5% 303IU	23% 138IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	0.5% 5mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	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	409% 32.7mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	14% 98mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	3.1% 106mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	87% 47.8μg	55μg per day for Men 19-50 years
Sodium	36.3% 545mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.098% 3.62g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON CRISP RICE VS POST, GRAPE-NUTS Flakes per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, RALSTON CRISP RICE 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, RALSTON CRISP RICE vs POST, GRAPE-NUTS Flakes:

• 100 grams of Cereals ready-to-eat, RALSTON CRISP RICE have 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B3, more Vitamin C and 2.2 times more Vitamin D than POST, GRAPE-NUTS Flakes.
• While 100 g of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 13.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and POST, GRAPE-NUTS Flakes provide similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin B12 per 100 grams.
• 100 grams of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Cereals ready-to-eat, RALSTON CRISP RICE vs POST, GRAPE-NUTS Flakes:

• 100 g of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 7.2 times more Calcium, 2 times more Copper, 4.4 times more Magnesium, 2.9 times more Phosphorus, 3.2 times more Potassium, 2.7 times more Selenium and 6 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and POST, GRAPE-NUTS Flakes contain similar levels of Iron and Sodium per 100 grams.
• 100 grams of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.9 times more Fat, more Omega 3, 4.7 times more Omega 6, 1.3 times more Sugars, 14.6 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3, Omega 6 and Fiber