Comparing Nutrients in 100 grams POST, GRAPE-NUTS Flakes VS 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	13% 376kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	4.95% 1.6g	32g per day for Men 19-50 years
Omega 3	8% 0.13g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	64.5% 84g	130g per day for Men 19-50 years
Sugars	21% 15g	28% 20.3g	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	27% 10g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	11.4% 6.4g	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	86% 775μg	108% 968μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	129% 1.67mg	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	173% 690μg	334% 1334μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	217% 5.2μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	44.4% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	23% 138IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	30.3% 4.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	0.17% 0.2μg	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	3.6% 36mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	10% 0.091mg	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	349% 28mg	363% 29mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.41mg	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	40% 280mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	87% 47.8μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	55% 825mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.091% 3.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 and 13 times more Vitamin K 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 5.6 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 g.

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 3.6 times more Calcium, 3.3 times more Copper, 1.2 times more Magnesium, 1.3 times more Potassium and 7.4 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.8 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 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 4 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 3.2 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 g.
• 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 g.