Comparing Nutrients in 300 calories Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, POST Raisin Bran Cereal

Weight per 300 calories

• Cereals ready-to-eat, granola, homemade: 61.3g
• Cereals ready-to-eat, POST Raisin Bran Cereal: 93g

Cereals ready-to-eat, granola, homemade have 1.5 times more energy per 100g than Cereals ready-to-eat, POST Raisin Bran Cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST Raisin Bran Cereal having high energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, granola, homemade or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	23.4% 0.37g	3.53% 0.056g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	56% 73g	130g per day for Men 19-50 years
Sugars	16.8% 12g	42% 30.5g	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	14.4% 5.46g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15% 8.4g	12.6% 7.04g	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	0.068% 0.61μg	39% 352μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	49% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.23% 0.46mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	57% 0.74mg	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	13% 51.5μg	78.5% 314μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.82% 0.74mg	0.93% 0.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10.5% 63IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	45.4% 6.8mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	1.47% 1.76μg	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	4.66% 46.6mg	4.07% 40.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	41% 0.37mg	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	30.3% 2.42mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	129% 2.97mg	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	37.8% 264mg	45% 314mg	700mg per day for Men 19-50 years
Potassium	9.73% 331mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	9.93% 5.46μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.22% 7.96g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Granola, Homemade VS Cereals Ready-to-eat, POST Raisin Bran Cereal Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, granola, homemade or Cereals ready-to-eat, POST Raisin Bran Cereal?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 300 calories of Cereals ready-to-eat, granola, homemade have 2.4 times more Vitamin B5 and 13.6 times more Vitamin E than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 300 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 573.5 times more Vitamin A, 1.7 times more Vitamin B1, 3 times more Vitamin B2, 4.7 times more Vitamin B3, 3.3 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• 300 calories of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 300 calories of Cereals ready-to-eat, granola, homemade have 2.9 times more Selenium than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 300 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 7 times more Iron, 1.5 times more Magnesium, 1.5 times more Potassium, 22.2 times more Sodium and 1.4 times more Zinc 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 Copper, Manganese and Phosphorus per 300 calories.
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST Raisin Bran Cereal lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, granola, homemade have 10.1 times more Fat, 8.9 times more Saturated Fat, 6.6 times more Omega 3 and 6.5 times more Omega 6 than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 300 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 2.2 times more Carbohydrate, 2.5 times more Sugars and 2.3 times more Fiber than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, POST Raisin Bran Cereal offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal provide inadequate amounts of Omega 3 and Omega 6