Comparing Nutrients in 100 calories POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Weight per 100 calories

• POST, GRAPE-NUTS Flakes: 26.6g
• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain: 26.7g

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, QUAKER OAT LIFE, plain?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.36g	2.14% 0.36g	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	16% 20.8g	130g per day for Men 19-50 years
Sugars	5.58% 4.04g	7.17% 5.2g	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	4.64% 1.76g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	4.77% 2.67g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	23% 206μg	0.059% 0.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	28.5% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	37% 0.48mg	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	87.2% 349μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	57.6% 1.4μg	0% 0μg	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	6.1% 36.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.44% 0.22mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.69μg	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	0.96% 9.57mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	8.87% 0.08mg	8.23% 0.074mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	6.24% 26.2mg	420mg per day for Men 19-50 years
Manganese	NA	27% 0.62mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.4mg	2.23% 75.7mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	8.93% 134mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.031% 1.15g	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, QUAKER OAT LIFE, plain:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 385.4 times more Vitamin A, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 1.9 times more Vitamin B9 than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin C and Vitamin K in 100 kcal.

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2.1 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 9.8 times more Calcium, 1.5 times more Phosphorus and 1.8 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, QUAKER OAT LIFE, plain have similar amounts of Copper, Iron, Magnesium, Potassium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2.1 times more Omega 3 and 1.5 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 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, QUAKER OAT LIFE, plain have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.