Comparing Nutrients in 300 calories Cereals ready-to-eat, POST Raisin Bran Cereal VS POST, GRAPE-NUTS Flakes

Weight per 300 calories

• Cereals ready-to-eat, POST Raisin Bran Cereal: 93g
• POST, GRAPE-NUTS Flakes: 79.8g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	3.53% 0.056g	6.4% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	6.44% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	42% 30.5g	16.7% 12g	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	33.4% 12.7g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	39% 352μg	68.7% 618μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	86.4% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	85.8% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	104% 1.36mg	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	78.5% 314μg	138% 551μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	173% 4.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.93% 0.83mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	10.5% 63IU	18.4% 110IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	4.3% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	1.73% 2.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	4.07% 40.7mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	26.6% 0.24mg	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	212% 17mg	278% 22.3mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	19% 80.6mg	420mg per day for Men 19-50 years
Manganese	129% 2.97mg	NA	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	45% 314mg	32% 223mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	9.93% 5.46μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	56.6% 6.22mg	11mg per day for Men 19-50 years
Water	0.22% 7.96g	0.071% 2.63g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST Raisin Bran Cereal VS POST, GRAPE-NUTS Flakes Nutrients Per 300 Kcal

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

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

• 300 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 1.8 times more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, 1.8 times more Vitamin B12 and 1.7 times more Vitamin D than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST Raisin Bran Cereal vs POST, GRAPE-NUTS Flakes:

• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 1.5 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Potassium than POST, GRAPE-NUTS Flakes.
• While 300 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 1.3 times more Iron, 7 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and POST, GRAPE-NUTS Flakes contain similar levels of Sodium per 300 calories.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 2.5 times more Sugars and 1.6 times more Fiber than POST, GRAPE-NUTS Flakes.
• While 300 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 1.8 times more Omega 3 and 1.6 times more Omega 6 than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy, Carbohydrate 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