Comparing Nutrients in 1 kilogram Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, POST Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	169% 4890kcal	112% 3240kcal	2900kcal per day for Men 19-50 years
Fat	251% 243g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	124% 39.6g	9.25% 2.96g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	423% 72g	43.2% 7.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	414% 539g	607% 789g	130g per day for Men 19-50 years
Sugars	273% 198g	454% 329g	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	234% 89g	361% 137g	38g per day for Men 19-50 years
Protein	244% 137g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	422% 3800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	457% 5.5mg	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	531% 85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	41.2% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	615% 8mg	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	210% 840μg	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1042% 25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	10% 9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	113% 680IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	740% 111mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	76% 760mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	719% 6.47mg	444% 4mg	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	494% 39.5mg	2288% 183mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	1737% 40mg	1396% 32mg	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	616% 4310mg	484% 3390mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	154% 5250mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	255% 3820mg	1500mg per day for Men 19-50 years
Zinc	379% 41.7mg	345% 38mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, POST Raisin Bran Cereal per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, granola, homemade versus 1 kg 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 1 kilogram of Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 3.7 times more Vitamin B5, 20.6 times more Vitamin E and 2.8 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal contains 380 times more Vitamin A, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, POST Raisin Bran Cereal provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 1.7 times more Calcium, 1.6 times more Copper, 1.2 times more Manganese, 1.3 times more Phosphorus and 4.3 times more Selenium than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal contains 4.6 times more Iron and 14.7 times more Sodium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, POST Raisin Bran Cereal contain similar levels of Magnesium, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 1.5 times more Energy, 15.2 times more Fat, 13.4 times more Saturated Fat, 10 times more Omega 3, 9.8 times more Omega 6 and 1.8 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal contains 1.5 times more Carbohydrate, 1.7 times more Sugars and 1.5 times more Fiber than Cereals ready-to-eat, granola, homemade.