Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST Raisin Bran Cereal VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	112% 3240kcal	130% 3760kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	80% 1.28g	1.6g per day for Men 19-50 years
Omega 6	43.2% 7.35g	80.7% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 789g	631% 820g	130g per day for Men 19-50 years
Sugars	454% 329g	210% 152g	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	361% 137g	268% 102g	38g per day for Men 19-50 years
Protein	136% 76g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	422% 3800μg	861% 7750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	500% 6mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	1154% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	531% 85mg	1075% 172mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	615% 8mg	1308% 17mg	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	848% 3390μg	1725% 6900μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1042% 25μg	2167% 52μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	113% 680IU	230% 1380IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	44% 440mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	333% 3mg	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	2288% 183mg	3488% 279mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	240% 1010mg	420mg per day for Men 19-50 years
Manganese	1396% 32mg	NA	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	484% 3390mg	400% 2800mg	700mg per day for Men 19-50 years
Potassium	154% 5250mg	99% 3360mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	869% 478μg	55μg per day for Men 19-50 years
Sodium	255% 3820mg	313% 4700mg	1500mg per day for Men 19-50 years
Zinc	345% 38mg	709% 78mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST Raisin Bran Cereal VS POST, GRAPE-NUTS Flakes per 1 kg

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

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

• 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 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.
• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST Raisin Bran Cereal vs POST, GRAPE-NUTS Flakes:

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 1.2 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Potassium than POST, GRAPE-NUTS Flakes.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 1.5 times more Iron, 8.1 times more Selenium and 2.1 times more Zinc than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and POST, GRAPE-NUTS Flakes contain similar levels of Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 2.2 times more Sugars and 1.3 times more Fiber than POST, GRAPE-NUTS Flakes.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 2.3 times more Fat, 2.1 times more Omega 3 and 1.9 times more Omega 6 than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.