Comparing Nutrients in 1 pound 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	76.5% 2218kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	7.5% 7.26g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	173% 2.77g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	192% 32.6g	19.6% 3.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	275% 358g	130g per day for Men 19-50 years
Sugars	124% 90g	206% 149g	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	106% 40.4g	164% 62g	38g per day for Men 19-50 years
Protein	111% 62g	61.6% 34.5g	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	0.5% 4.54μg	192% 1724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	227% 2.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	241% 38.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	279% 3.63mg	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	95% 381μg	384% 1538μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	472% 11.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	4.54% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51.4% 308IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	336% 50.3mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	7.2% 8.6μg	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	34.5% 345mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	202% 1.8mg	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	224% 18mg	1038% 83mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	788% 18mg	633% 14.6mg	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	279% 1955mg	220% 1538mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	70% 2381mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	116% 1733mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	1.05% 39g	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 lb

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

• 1 pound 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 lb 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 pound.
• 1 pound of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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.