Comparing Nutrients in 500 calories Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, POST Raisin Bran Cereal

Weight per 500 calories

• Cereals ready-to-eat, granola, homemade: 102g
• Cereals ready-to-eat, POST Raisin Bran Cereal: 154g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.05g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	5.9% 0.094g	1.6g per day for Men 19-50 years
Omega 6	43.3% 7.36g	6.67% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	94% 122g	130g per day for Men 19-50 years
Sugars	28% 20.2g	70% 50.8g	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	24% 9.1g	55.6% 21g	38g per day for Men 19-50 years
Protein	25% 14g	21% 11.7g	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	0.11% 1.02μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	83% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	95% 1.23mg	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	21.5% 86μg	131% 523μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.36% 1.23mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	17.5% 105IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	75.7% 11.3mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	2.44% 2.93μg	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	7.77% 77.7mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	68.6% 0.62mg	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	50.5% 4.04mg	353% 28.2mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	61.7% 259mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	215% 4.95mg	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	63% 441mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	47.2% 26μg	16.6% 9.1μg	55μg per day for Men 19-50 years
Sodium	1.77% 26.6mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.16% 5.97g	0.36% 13.3g	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 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, granola, homemade or Cereals ready-to-eat, POST Raisin Bran Cereal?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 500 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 500 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.
• 500 calories of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 500 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 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 500 calories of Cereals ready-to-eat, granola, homemade have 2.9 times more Selenium than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal provide inadequate amounts of Omega 3 and Omega 6