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

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	59% 1706kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.22g	19.2% 3.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 372g	281% 365g	130g per day for Men 19-50 years
Sugars	95% 69g	55.4% 40g	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	122% 46.3g	155% 59g	38g per day for Men 19-50 years
Protein	76% 42.6g	91% 51g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	391% 3515μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	79% 3.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	300% 3.9mg	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	782% 3130μg	391% 1565μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	983% 23.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	104% 626IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.67mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	16.3% 163mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	171% 1.54mg	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	1582% 127mg	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	NA	638% 14.7mg	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	181% 1270mg	303% 2118mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	53.4% 1814mg	3400mg per day for Men 19-50 years
Selenium	394% 217μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	142% 2132mg	141% 2109mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	85.4% 9.4mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.43% 16g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have more Vitamin A, 2 times more Vitamin B1, 12.5 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12, more Vitamin D, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C in 1 lb.

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 5.3 times more Selenium and 3.8 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.7 times more Phosphorus than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Calcium, Copper, Iron, Magnesium, Potassium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2 times more Fat, 1.5 times more Saturated Fat, 2.1 times more Omega 3, 1.9 times more Omega 6 and 1.7 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.3 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.