Comparing Nutrients in 100 grams POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	13% 376kcal	14% 406kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	6.27% 6.1g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	14% 4.44g	32g per day for Men 19-50 years
Omega 3	8% 0.13g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	65.4% 85g	130g per day for Men 19-50 years
Sugars	21% 15g	60% 43.4g	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	6.05% 2.3g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	8.05% 4.5g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	86% 775μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	127% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	157% 2.04mg	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	389% 1555μg	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	4.87% 0.73mg	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, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	7.67% 0.069mg	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	229% 18.4mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.33mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	5.5% 187mg	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	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.054% 2g	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, SWEET CRUNCH/QUISP:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 36.9 times more Vitamin A, more Vitamin B12, more Vitamin D and 13 times more Vitamin K than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 2.3 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, SWEET CRUNCH/QUISP have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 100 g.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 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, SWEET CRUNCH/QUISP:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 4 times more Calcium, 4.3 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 1.8 times more Potassium and 7.4 times more Selenium than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 1.6 times more Sodium and 2 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 5.6 times more Omega 3, 1.7 times more Omega 6, 4.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 1.6 times more Fat, 8.9 times more Saturated Fat and 2.9 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, SWEET CRUNCH/QUISP have similar amounts of Energy and Carbohydrate per 100 g.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.