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  6. Cereals ready-to-eat, Post, Waffle Crisp vs. Tamale

Cereals ready-to-eat, Post, Waffle Crisp vs. Tamale — In-Depth Nutrition Comparison

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Important differences between cereals ready-to-eat, Post, Waffle Crisp and tamale

  • Tamale has less vitamin B12, vitamin B6, vitamin B2, vitamin B1, iron, vitamin B3, vitamin A, folate, zinc, and selenium.
  • Cereals ready-to-eat, Post, Waffle Crisp's daily need coverage for vitamin B12 is 186% more.

The food varieties used in the comparison are Cereals ready-to-eat, Post, Waffle Crisp and Tamales (Navajo).

Infographic

Cereals ready-to-eat, Post, Waffle Crisp vs Tamale infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 7.2% 19% 338% 67% 205% 102% 78% 0% 109%
Tamale
Tamale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
Contains more MagnesiumMagnesium +227.3%
Contains more PotassiumPotassium +61.8%
Contains more IronIron +637.7%
Contains more CopperCopper +217.5%
Contains more ZincZinc +406.8%
Contains more PhosphorusPhosphorus +139.4%
Contains more SeleniumSelenium +231.7%
Contains more CalciumCalcium +20.8%
Contains less SodiumSodium -28.4%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 50% 247% 8% 313% 323% 313% 0% 392% 625% 3% 250%
Tamale
Tamale
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2400%
Contains more Vitamin B2Vitamin B2 +1650%
Contains more Vitamin B3Vitamin B3 +950.3%
Contains more Vitamin B6Vitamin B6 +1088.8%
Contains more Vitamin B12Vitamin B12 +825.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2120%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%

All nutrients comparison - raw data values

Nutrient Cereals ready-to-eat, Post, Waffle Crisp Tamale DV% diff.
Vitamin B12 5µg 0.54µg 186%
Vitamin B6 1.7mg 0.143mg 120%
Vitamin B2 1.4mg 0.08mg 102%
Vitamin B1 1.25mg 0.05mg 100%
Iron 9mg 1.22mg 97%
Vitamin B3 16.7mg 1.59mg 94%
Vitamin A 740µg 0µg 82%
Folate 333µg 15µg 80%
Zinc 7.5mg 1.48mg 55%
Selenium 19.9µg 6µg 25%
Carbs 83g 18.12g 22%
Phosphorus 237mg 99mg 20%
Vitamin D* 133 IU 17%
Vitamin D 3.3µg 17%
Copper 0.2mg 0.063mg 15%
Calories 390kcal 153kcal 12%
Magnesium 72mg 22mg 12%
Manganese 0.174mg 8%
Sodium 596mg 427mg 7%
Saturated fat 0.9g 2.396g 7%
Polyunsaturated fat 1.7g 0.688g 7%
Cholesterol 0mg 17mg 6%
Fiber 4.4g 3.1g 5%
Starch 12.27g 5%
Vitamin B5 0.205mg 4%
Vitamin E 0.4mg 0mg 3%
Choline 15.5mg 3%
Monounsaturated fat 1.7g 2.739g 3%
Fats 5g 6.12g 2%
Vitamin C 0mg 1.7mg 2%
Potassium 212mg 131mg 2%
Omega-3 (ALA) 0.029g 2%
Protein 6.6g 6.28g 1%
Calcium 24mg 29mg 1%
Vitamin K 1.2µg 1%
Protein per 100 calories 1.7g 4.1g N/A
Calories per 10 g protein 591kcal 244kcal N/A
Weight per 100 calories 26g 65g N/A
Unsaturated / Saturated Fat ratio 3.8 1.4 N/A
Net carbs 78.6g 15.02g N/A
Sugar 34.7g 0.99g N/A
Trans fat 0.5g N/A
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 83% 3% 3%
Protein: 6.6 g
Fats: 5 g
Carbs: 83 g
Water: 2.5 g
Other: 2.9 g
Tamale
Tamale
2
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Contains more CarbsCarbs +358.1%
Contains more FatsFats +22.4%
Contains more WaterWater +2624%
~equal in Protein ~6.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 40% 40%
Saturated fat: Sat. Fat 0.9 g
Monounsaturated fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.7 g
Tamale
Tamale
1
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
Contains less Sat. FatSaturated fat -62.4%
Contains more Poly. FatPolyunsaturated fat +147.1%
Contains more Mono. FatMonounsaturated fat +61.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cereals ready-to-eat, Post, Waffle Crisp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174628/nutrients
  2. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.