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

Macros Ratio

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

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	59% 1706kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	7.5% 7.26g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	4.2% 1.34g	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	19.6% 3.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 372g	275% 358g	130g per day for Men 19-50 years
Sugars	95% 69g	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	122% 46.3g	164% 62g	38g per day for Men 19-50 years
Protein	76% 42.6g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	391% 3515μg	192% 1724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	227% 2.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	241% 38.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	782% 3130μg	384% 1538μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	983% 23.6μg	472% 11.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.54% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	104% 626IU	51.4% 308IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.67mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	16.3% 163mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	1582% 127mg	1038% 83mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	NA	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	181% 1270mg	220% 1538mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	70% 2381mg	3400mg per day for Men 19-50 years
Selenium	394% 217μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	142% 2132mg	116% 1733mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	0.4% 15g	1.05% 39g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of POST, GRAPE-NUTS Flakes 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 POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 1 pound of POST, GRAPE-NUTS Flakes has 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 pound of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes 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 POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, POST Raisin Bran Cereal:

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of POST, GRAPE-NUTS Flakes has 2.3 times more Fat, 2.1 times more Omega 3, 1.9 times more Omega 6 and 1.2 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 2.2 times more Sugars and 1.3 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST Raisin Bran Cereal offer comparable quantities of Energy and Carbohydrate per one pound.