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

Weight per 100 calories

• Cereals ready-to-eat, RALSTON CRISP RICE: 26g
• POST, GRAPE-NUTS Flakes: 26.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, RALSTON CRISP RICE or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	2.15% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	16.8% 22g	130g per day for Men 19-50 years
Sugars	4.36% 3.16g	5.58% 4.04g	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	0.22% 0.16g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	0.48% 0.18g	7.14% 2.7g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	4.46% 2.5g	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	33% 297μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.3% 7.56mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.66% 0.083mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	34.8% 0.45mg	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	39.6% 158μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	59.3% 1.42μg	57.6% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.7% 17mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13% 79IU	6.1% 36.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.1% 0.016mg	1.44% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.58% 0.69μg	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	0.13% 1.3mg	0.96% 9.57mg	1000mg per day for Men 19-50 years
Copper	4.32% 0.039mg	8.87% 0.08mg	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	107% 8.55mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	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	3.66% 25.6mg	10.6% 74.5mg	700mg per day for Men 19-50 years
Potassium	0.81% 27.7mg	2.63% 89.4mg	3400mg per day for Men 19-50 years
Selenium	8.54% 4.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	9.5% 142mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	0.026% 0.95g	0.024% 0.88g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, RALSTON CRISP RICE VS POST, GRAPE-NUTS Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, RALSTON CRISP RICE or POST, GRAPE-NUTS Flakes?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, RALSTON CRISP RICE vs POST, GRAPE-NUTS Flakes:

• 100 calories of Cereals ready-to-eat, RALSTON CRISP RICE have 1.4 times more Vitamin A, 1.5 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.
• 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 calories.
• 100 calories of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin E and Vitamin K in 100 calories.

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

• 100 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.1 times more Copper, 4.5 times more Magnesium, 2.9 times more Phosphorus, 3.2 times more Potassium, 2.7 times more Selenium and 6.1 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 calories.
• 100 calories of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain more Omega 3, 4.8 times more Omega 6, 1.3 times more Sugars, 14.8 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 calories.
• 100 calories of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3, Omega 6 and Fiber