Comparing Nutrients in 100 calories POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, granola, homemade

Weight per 100 calories

• POST, GRAPE-NUTS Flakes: 26.6g
• Cereals ready-to-eat, granola, homemade: 20.4g

Cereals ready-to-eat, granola, homemade have 1.3 times more energy per unit of mass than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes, which is very high in comparison to other foods. POST, GRAPE-NUTS Flakes having high energy density.

Discover which food has more nutrients per 100 calories - POST, GRAPE-NUTS Flakes or Cereals ready-to-eat, granola, homemade?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	5.13% 4.97g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.36g	8.65% 1.47g	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	8.48% 11g	130g per day for Men 19-50 years
Sugars	5.58% 4.04g	5.6% 4.05g	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	4.8% 1.82g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	23% 206μg	0.023% 0.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	9.34% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	5.57% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.08% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	5.82% 0.076mg	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	4.3% 17μg	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	0.27% 0.25mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.69μg	0.9% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	0.96% 9.57mg	1.55% 15.5mg	1000mg per day for Men 19-50 years
Copper	8.87% 0.08mg	14.7% 0.13mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	8.18% 34.4mg	420mg per day for Men 19-50 years
Manganese	NA	35.5% 0.82mg	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	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.4mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	9.44% 5.2μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	0.35% 5.3mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	7.75% 0.85mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.032% 1.2g	3700g per day for Men 19-50 years

POST, GRAPE-NUTS Flakes VS Cereals Ready-to-eat, Granola, Homemade Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - POST, GRAPE-NUTS Flakes or Cereals ready-to-eat, granola, homemade?

Lets compare vitamin content per 100 calories of POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, granola, homemade:

• 100 calories of POST, GRAPE-NUTS Flakes have 1007.9 times more Vitamin A, 3.1 times more Vitamin B1, 5.5 times more Vitamin B2, 8.2 times more Vitamin B3, 6 times more Vitamin B6, 10.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• While 100 kcal of Cereals ready-to-eat, granola, homemade contain 10.5 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 100 calories of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin E
• 100 calories of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C and Vitamin K in 100 calories.

Comparing minerals per 100 calories for POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, granola, homemade:

• 100 calories of POST, GRAPE-NUTS Flakes have 9.2 times more Iron, 2.4 times more Selenium, 23.5 times more Sodium and 2.4 times more Zinc than Cereals ready-to-eat, granola, homemade.
• While 100 kcal of Cereals ready-to-eat, granola, homemade contain 1.7 times more Copper and 1.3 times more Magnesium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, granola, homemade contain similar levels of Phosphorus and Potassium per 100 calories.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, granola, homemade lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of POST, GRAPE-NUTS Flakes have 2 times more Carbohydrate and 1.5 times more Fiber than Cereals ready-to-eat, granola, homemade.
• While 100 kcal of Cereals ready-to-eat, granola, homemade contain 5.1 times more Fat, 6.1 times more Saturated Fat, 3.7 times more Omega 3 and 4 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, granola, homemade offer comparable quantities of Energy, Sugars and Protein per 100 calories.