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

Weight per 500 calories

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 139g
• Cereals ready-to-eat, granola, homemade: 102g

Cereals ready-to-eat, granola, homemade have 1.4 times more energy per unit of mass than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal, which is very high in comparison to other foods. Cereals ready-to-eat, POST, GRAPE-NUTS Cereal having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	12.6% 4.05g	32g per day for Men 19-50 years
Omega 3	5.3% 0.084g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	43.3% 7.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 111g	42.4% 55g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	47.4% 18g	24% 9.1g	38g per day for Men 19-50 years
Protein	27.8% 15.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1.02μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.6% 12mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	29% 0.38mg	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	119% 478μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.15% 0.14mg	1.36% 1.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.72% 0.86mg	75.7% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.77μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	4.43% 44.3mg	7.77% 77.7mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	73.5% 0.66mg	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	485% 38.8mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	178% 4.1mg	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	92% 647mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	47.2% 26μg	55μg per day for Men 19-50 years
Sodium	43% 644mg	1.77% 26.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.87mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.16% 5.97g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GRAPE-NUTS Cereal VS Cereals Ready-to-eat, Granola, Homemade Nutrients Per 500 Kcal

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

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

• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.6 times more Vitamin B1, 4.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 5.6 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• While 500 kcal of Cereals ready-to-eat, granola, homemade contain 2.2 times more Vitamin B2 and 13.2 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 9.6 times more Iron, 1.5 times more Phosphorus and 24.2 times more Sodium than Cereals ready-to-eat, granola, homemade.
• While 500 kcal of Cereals ready-to-eat, granola, homemade contain 1.4 times more Copper, 2.1 times more Selenium and 1.5 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, granola, homemade contain similar levels of Magnesium, Manganese and Potassium per 500 calories.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, granola, homemade lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 2 times more Carbohydrate and 2 times more Fiber than Cereals ready-to-eat, granola, homemade.
• While 500 kcal of Cereals ready-to-eat, granola, homemade contain 9.9 times more Fat, 8.6 times more Saturated Fat, 7.4 times more Omega 3, 7.4 times more Omega 6 and 1.6 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, granola, homemade offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide inadequate amounts of Omega 3 and Omega 6