Comparing Nutrients in 100 calories POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Weight per 100 calories

• POST, GRAPE-NUTS Flakes: 26.6g
• Cereals ready-to-eat, QUAKER, KING VITAMAN: 26g

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

Which food has more nutrients per 100 calories - POST, GRAPE-NUTS Flakes or Cereals ready-to-eat, QUAKER, KING VITAMAN?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.36g	1.68% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	17% 22g	130g per day for Men 19-50 years
Sugars	5.58% 4.04g	7.34% 5.32g	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	7.14% 2.7g	2.35% 0.89g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	23% 206μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	28.8% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	33.8% 0.44mg	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	46% 184μg	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	57.6% 1.4μg	54.7% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	11.7% 10.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.1% 36.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.44% 0.22mg	7.96% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.69μg	0.044% 0.052μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	0.96% 9.57mg	0.26% 2.62mg	1000mg per day for Men 19-50 years
Copper	8.87% 0.08mg	2.65% 0.024mg	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	93% 7.42mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	5.12% 21.5mg	420mg per day for Men 19-50 years
Manganese	NA	4.7% 0.11mg	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	10.6% 74.5mg	9.37% 65.6mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.4mg	2.07% 70.3mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	14.4% 217mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	30.3% 3.34mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.024% 0.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have more Vitamin D than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.9 times more Vitamin B9, more Vitamin C and 5.5 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12 per 100 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 3.3 times more Copper, 1.2 times more Magnesium, 1.3 times more Potassium and 7.5 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.7 times more Sodium and 1.6 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Iron and Phosphorus per 100 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 4.1 times more Omega 3, 1.3 times more Omega 6, 3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 3.1 times more Saturated Fat and 1.3 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.