Comparing Nutrients in 100 calories POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, POST Raisin Bran Cereal

Weight per 100 calories

• POST, GRAPE-NUTS Flakes: 26.6g
• Cereals ready-to-eat, POST Raisin Bran Cereal: 31g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.18% 0.019g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.36g	1.33% 0.23g	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	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	5.58% 4.04g	14% 10g	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	11% 4.23g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	23% 206μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	19% 0.25mg	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	26% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	57.6% 1.4μg	32% 0.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.1% 36.7IU	3.5% 21IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.44% 0.22mg	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.69μg	0.49% 0.59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	0.96% 9.57mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	8.87% 0.08mg	13.7% 0.12mg	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	70.6% 5.65mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	12.3% 52mg	420mg per day for Men 19-50 years
Manganese	NA	43% 0.99mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.4mg	4.77% 162mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.3% 1.82μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.072% 2.65g	3700g per day for Men 19-50 years

POST, GRAPE-NUTS Flakes VS Cereals Ready-to-eat, POST Raisin Bran Cereal Nutrients Per 100 Kcal

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

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

• 100 calories of POST, GRAPE-NUTS Flakes have 1.8 times more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, 1.8 times more Vitamin B12 and 1.7 times more Vitamin D than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 100 calories of POST, GRAPE-NUTS Flakes have 1.3 times more Iron, 7 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 100 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 1.5 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST Raisin Bran Cereal contain similar levels of Sodium per 100 calories.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST Raisin Bran Cereal lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of POST, GRAPE-NUTS Flakes have 1.8 times more Omega 3 and 1.6 times more Omega 6 than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 100 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 2.5 times more Sugars and 1.6 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST Raisin Bran Cereal offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Cereals ready-to-eat, POST Raisin Bran Cereal provide inadequate amounts of Omega 3 and Omega 6