Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, FRUITY PEBBLES VS POST, GRAPE-NUTS Flakes

Weight per 500 calories

• Cereals ready-to-eat, POST, FRUITY PEBBLES: 124g
• POST, GRAPE-NUTS Flakes: 133g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, FRUITY PEBBLES or POST, GRAPE-NUTS Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.07% 4.92g	97g per day for Men 19-50 years
Saturated Fat	14% 4.48g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	10.7% 1.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.4% 107g	84% 109g	130g per day for Men 19-50 years
Sugars	59% 42.6g	28% 20.2g	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	2.6% 1g	35.7% 13.6g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	115% 1036μg	115% 1031μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	174% 2.26mg	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	115% 460μg	229% 918μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	288% 6.9μg	288% 6.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.7% 27.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	61.4% 368IU	30.6% 184IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.08% 0.16mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.35% 1.6μg	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	2.36% 23.6mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	44.3% 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	104% 8.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	4.74% 20mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.6% 88.3mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.6mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	116% 63.6μg	55μg per day for Men 19-50 years
Sodium	44% 660mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	63% 6.9mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.73g	0.12% 4.4g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, FRUITY PEBBLES VS POST, GRAPE-NUTS Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, FRUITY PEBBLES or POST, GRAPE-NUTS Flakes?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES vs POST, GRAPE-NUTS Flakes:

• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin C and 2 times more Vitamin D than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2 times more Vitamin B9 than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and POST, GRAPE-NUTS Flakes provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12 per 500 calories.
• 500 calories of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, FRUITY PEBBLES vs POST, GRAPE-NUTS Flakes:

• 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.3 times more Copper, 4.5 times more Iron, 6.7 times more Magnesium, 4.2 times more Phosphorus, 5 times more Potassium, 5 times more Selenium and 1.5 times more Zinc than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and POST, GRAPE-NUTS Flakes contain similar levels of Sodium per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES have 6.7 times more Saturated Fat and 2.1 times more Sugars than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 8.6 times more Omega 3, 17.5 times more Omega 6, 13.6 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3, Omega 6 and Fiber