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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	124% 3610kcal	169% 4890kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	251% 243g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	124% 39.6g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	423% 72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	414% 539g	130g per day for Men 19-50 years
Sugars	122% 88.6g	273% 198g	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	342% 130g	234% 89g	38g per day for Men 19-50 years
Protein	200% 112g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	542% 6.5mg	457% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	272% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	539% 86.2mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	174% 8.72mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	662% 8.6mg	285% 3.7mg	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	863% 3450μg	210% 840μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41.3% 6.2mg	740% 111mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	32% 320mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	719% 6.47mg	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	3500% 280mg	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	295% 1240mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	1407% 32.4mg	1737% 40mg	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	667% 4670mg	616% 4310mg	700mg per day for Men 19-50 years
Potassium	118% 4000mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	310% 4650mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	379% 41.7mg	11mg per day for Men 19-50 years
Water	0.95% 35g	1.58% 58.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal versus 1 kg of Cereals ready-to-eat, granola, homemade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, granola, homemade:

• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal has 3.1 times more Vitamin B3, 2.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 3 times more Vitamin B2, 17.9 times more Vitamin E and 2.7 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, granola, homemade provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal has 7.1 times more Iron and 17.9 times more Sodium than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 2.4 times more Calcium, 1.9 times more Copper, 1.4 times more Magnesium, 1.3 times more Potassium, 2.8 times more Selenium and 2 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, granola, homemade contain similar levels of Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal has 1.5 times more Carbohydrate and 1.5 times more Fiber than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 1.4 times more Energy, 13.4 times more Fat, 11.6 times more Saturated Fat, 10 times more Omega 3, 10 times more Omega 6 and 2.2 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, granola, homemade offer comparable quantities of Protein per one kilogram.