Comparing Nutrients in 1 kilogram 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	130% 3760kcal	169% 4890kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	251% 243g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	124% 39.6g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	80.7% 13.7g	423% 72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	631% 820g	414% 539g	130g per day for Men 19-50 years
Sugars	210% 152g	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	268% 102g	234% 89g	38g per day for Men 19-50 years
Protein	168% 94g	244% 137g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	861% 7750μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	457% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	272% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1075% 172mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	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	1725% 6900μg	210% 840μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2167% 52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	230% 1380IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54% 8.1mg	740% 111mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	44% 53μg	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	36% 360mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	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	3488% 279mg	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	NA	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	400% 2800mg	616% 4310mg	700mg per day for Men 19-50 years
Potassium	99% 3360mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	869% 478μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	313% 4700mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	709% 78mg	379% 41.7mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.58% 58.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of POST, GRAPE-NUTS Flakes 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 POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, granola, homemade:

• 1 kilogram of POST, GRAPE-NUTS Flakes has 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 1 kg of Cereals ready-to-eat, granola, homemade contains 13.7 times more Vitamin E and 2 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of POST, GRAPE-NUTS Flakes has 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 1 kg of Cereals ready-to-eat, granola, homemade contains 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 1 kilogram:

• 1 kilogram of POST, GRAPE-NUTS Flakes has 1.5 times more Carbohydrate than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 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 one kilogram.