Comparing Nutrients in 14 ounces Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	67% 1941kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	152% 2.43g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	275% 358g	130g per day for Men 19-50 years
Sugars	108% 78.6g	293% 213g	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	93% 35.3g	52.2% 20g	38g per day for Men 19-50 years
Protein	97% 54.3g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	367% 3302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	463% 5.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	459% 73.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	580% 7.54mg	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	83.3% 333μg	367% 1469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	926% 22.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	196% 1175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	294% 44mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	30% 302mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	88% 0.79mg	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	196% 15.7mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	NA	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	244% 1711mg	129% 901mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	150% 16.6mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	0.63% 23g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, POST, GOLDEN CRISP per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, granola, homemade versus 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 33.6 times more Vitamin E and 5.9 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 832 times more Vitamin A, 2.6 times more Vitamin B1, 4.5 times more Vitamin B2, 6.8 times more Vitamin B3, 5.1 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• 14 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 5.1 times more Calcium, 3.2 times more Copper, 2.8 times more Magnesium, 1.9 times more Phosphorus and 3.1 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.7 times more Iron, 1.9 times more Selenium, 3.7 times more Sodium and 1.3 times more Zinc than Cereals ready-to-eat, granola, homemade.
• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 1.3 times more Energy, 14.3 times more Fat, 19.8 times more Saturated Fat, 16.1 times more Omega 3, 12.8 times more Omega 6, 1.8 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.7 times more Carbohydrate and 2.7 times more Sugars than Cereals ready-to-eat, granola, homemade.