Comparing Nutrients in 14 ounces POST, GRAPE-NUTS Flakes VS 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	51.5% 1492kcal	67% 1941kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	152% 2.43g	1.6g per day for Men 19-50 years
Omega 6	32% 5.45g	168% 28.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	164% 214g	130g per day for Men 19-50 years
Sugars	83.2% 60.3g	108% 78.6g	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	107% 40.5g	93% 35.3g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	342% 3076μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	427% 68.3mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	113% 1.47mg	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	685% 2739μg	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	860% 20.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	91% 548IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	17.5% 21μg	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	14.3% 143mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	285% 2.57mg	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	1384% 111mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	95% 401mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	NA	690% 16mg	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	159% 1111mg	244% 1711mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	124% 1865mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	150% 16.6mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.63% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, granola, homemade per 14 oz

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

Lets compare vitamin content per 14 ounces of POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, granola, homemade:

• 14 ounces of POST, GRAPE-NUTS Flakes have 775 times more Vitamin A, 2.4 times more Vitamin B1, 4.2 times more Vitamin B2, 6.3 times more Vitamin B3, 4.6 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• While 14 oz of Cereals ready-to-eat, granola, homemade contain 13.7 times more Vitamin E and 2 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 14 ounces 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 in 14 ounces.

Comparing minerals per 14 ounces for POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, granola, homemade:

• 14 ounces of POST, GRAPE-NUTS Flakes have 7.1 times more Iron, 1.9 times more Selenium, 18.1 times more Sodium and 1.9 times more Zinc than Cereals ready-to-eat, granola, homemade.
• While 14 oz of Cereals ready-to-eat, granola, homemade contain 2.1 times more Calcium, 2.2 times more Copper, 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of POST, GRAPE-NUTS Flakes have 1.5 times more Carbohydrate than Cereals ready-to-eat, granola, homemade.
• While 14 oz of Cereals ready-to-eat, granola, homemade contain 1.3 times more Energy, 6.6 times more Fat, 7.9 times more Saturated Fat, 4.8 times more Omega 3, 5.2 times more Omega 6, 1.3 times more Sugars and 1.5 times more Protein 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 Fiber per 14 ounces.