Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, GOLDEN CRISP VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	52% 1508kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 358g	246% 319g	130g per day for Men 19-50 years
Sugars	293% 213g	48.5% 35g	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	52.2% 20g	136% 51.6g	38g per day for Men 19-50 years
Protein	39% 22g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	367% 3302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	463% 5.56mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	459% 73.4mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	580% 7.54mg	263% 3.4mg	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	367% 1469μg	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	926% 22.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	196% 1175IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	150% 1.35mg	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	332% 26.6mg	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	NA	558% 13mg	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	129% 901mg	265% 1853mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	123% 1846mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	74.7% 8.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GOLDEN CRISP VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 14 oz

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

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have more Vitamin A, 2.2 times more Vitamin B1, 13.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.9 times more Vitamin E than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 5.3 times more Selenium and 2.7 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 2.1 times more Calcium, 1.7 times more Copper, 4.2 times more Iron, 2.1 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium and 4.9 times more Sodium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 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, POST, GOLDEN CRISP have 6 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.6 times more Omega 3, 1.3 times more Omega 6, 2.6 times more Fiber and 2 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy and Carbohydrate per 14 ounces.