Comparing Nutrients in 300 calories POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, granola, homemade

Weight per 300 calories

• POST, GRAPE-NUTS Flakes: 79.8g
• Cereals ready-to-eat, granola, homemade: 61.3g

Cereals ready-to-eat, granola, homemade have 1.3 times more energy per unit of mass than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes, which is very high in comparison to other foods. POST, GRAPE-NUTS Flakes having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	6.4% 0.1g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	6.44% 1.1g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	25.4% 33g	130g per day for Men 19-50 years
Sugars	16.7% 12g	16.8% 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	21.4% 8.14g	14.4% 5.46g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	0.068% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.4% 1.04mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.8% 13.7mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.23% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	17.5% 0.23mg	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	138% 551μg	13% 51.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	173% 4.15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.82% 0.74mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.4% 110IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.3% 0.65mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.07μg	2.7% 3.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	4.66% 46.6mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	44% 0.4mg	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	278% 22.3mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	19% 80.6mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.45mg	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	32% 223mg	37.8% 264mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.22mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	0.071% 2.63g	0.097% 3.6g	3700g per day for Men 19-50 years

POST, GRAPE-NUTS Flakes VS Cereals Ready-to-eat, Granola, Homemade Nutrients Per 300 Kcal

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

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

• 300 calories of POST, GRAPE-NUTS Flakes have 1007.9 times more Vitamin A, 3.1 times more Vitamin B1, 5.5 times more Vitamin B2, 8.2 times more Vitamin B3, 6 times more Vitamin B6, 10.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• While 300 kcal of Cereals ready-to-eat, granola, homemade contain 10.5 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 300 calories of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin E
• 300 calories of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, granola, homemade:

• 300 calories of POST, GRAPE-NUTS Flakes have 9.2 times more Iron, 2.4 times more Selenium, 23.5 times more Sodium and 2.4 times more Zinc than Cereals ready-to-eat, granola, homemade.
• While 300 kcal of Cereals ready-to-eat, granola, homemade contain 1.7 times more Copper and 1.3 times more Magnesium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, granola, homemade contain similar levels of Phosphorus and Potassium per 300 calories.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, granola, homemade lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of POST, GRAPE-NUTS Flakes have 2 times more Carbohydrate and 1.5 times more Fiber than Cereals ready-to-eat, granola, homemade.
• While 300 kcal of Cereals ready-to-eat, granola, homemade contain 5.1 times more Fat, 6.1 times more Saturated Fat, 3.7 times more Omega 3 and 4 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, granola, homemade offer comparable quantities of Energy, Sugars and Protein per 300 calories.