Comparing Nutrients in 100 grams POST, GRAPE-NUTS Flakes VS 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	13% 376kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	4.57% 4.43g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	8% 0.13g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	21% 15g	27% 19.4g	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	17.4% 6.6g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	18% 10g	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	86% 775μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	138% 1.8mg	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	326% 1305μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	217% 5.2μg	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	23% 138IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	1% 1.2μg	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	3.6% 36mg	35% 351mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	30.8% 0.28mg	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	367% 29.3mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	NA	101% 2.33mg	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	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	8.32% 283mg	3400mg per day for Men 19-50 years
Selenium	87% 47.8μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	33.4% 501mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	125% 13.8mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.12% 4.3g	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, QUAKER OAT LIFE, plain:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 387.5 times more Vitamin A, more Vitamin B12, more Vitamin D, 1.3 times more Vitamin E and 2.2 times more Vitamin K 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 g.
• 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 in 100 g.

Comparing minerals per 100 grams 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 g.

Comparison of macro-nutrients per 100 grams:

• 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 1.7 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, QUAKER OAT LIFE, plain have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 100 g.
• 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 g.