Comparing Nutrients in 14 ounces POST, GRAPE-NUTS Flakes VS 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	51.5% 1492kcal	44.3% 1286kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	32% 5.45g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	241% 313g	130g per day for Men 19-50 years
Sugars	83.2% 60.3g	180% 131g	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	143% 54.4g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	54% 30g	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	342% 3076μg	168% 1508μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	427% 68.3mg	211% 33.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	244% 3.18mg	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	336% 1345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	860% 20.6μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	91% 548IU	45% 270IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	6.3% 7.54μg	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	14.3% 143mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	176% 1.6mg	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	908% 72.6mg	8mg per day for Men 19-50 years
Magnesium	95% 401mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	NA	554% 12.7mg	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	192% 1345mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	124% 1865mg	101% 1516mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	137% 15mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, POST Raisin Bran Cereal 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, POST Raisin Bran Cereal 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, POST Raisin Bran Cereal:

• 14 ounces of POST, GRAPE-NUTS Flakes have 2 times more Vitamin A, 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B6, 2 times more Vitamin B9, 2.1 times more Vitamin B12, 2 times more Vitamin D, 1.5 times more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 14 ounces of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin K
• 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 in 14 ounces.

Comparing minerals per 14 ounces for POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 14 ounces of POST, GRAPE-NUTS Flakes have 1.5 times more Iron, 8.1 times more Selenium, 1.2 times more Sodium and 2.1 times more Zinc than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 1.3 times more Copper, 1.7 times more Magnesium and 1.6 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 Calcium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of POST, GRAPE-NUTS Flakes have 2.3 times more Fat, 2.1 times more Omega 3, 1.9 times more Omega 6 and 1.2 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 2.2 times more Sugars and 1.3 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 and Carbohydrate per 14 ounces.