Comparing Nutrients in 500 calories Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch VS Gums, seed gums (includes locust bean, guar)

Weight per 500 calories

• Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch: 128g
• Gums, seed gums (includes locust bean, guar): 151g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch or Gums, seed gums (includes locust bean, guar)?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%
Gums, seed gums (includes locust bean, guar)	6%	1%	93%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Gums, seed gums (includes locust bean, guar)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0.094% 0.002g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	89.6% 116g	130g per day for Men 19-50 years
Sugars	31% 22.4g	0% 0g	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	37.8% 14.4g	306% 116g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	12.4% 6.93g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Gums, seed gums (includes locust bean, guar)	Recommended Dietary Allowance
Vitamin A	54% 485μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	0% 0mg	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	79% 1.03mg	0% 0mg	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	109% 435μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	134% 3.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.14% 0.13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14.5% 87IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.85% 4.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Gums, seed gums (includes locust bean, guar)	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	44.3% 443mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	0% 0mg	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	449% 36mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	0% 0mg	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	51% 358mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	74.6% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	20.3% 305mg	12.6% 188mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.19% 7.18g	0.61% 22.6g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST GREAT GRAINS Banana Nut Crunch VS Gums, Seed Gums (includes Locust Bean, Guar) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch or Gums, seed gums (includes locust bean, guar)?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch vs Gums, seed gums (includes locust bean, guar):

• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin E than Gums, seed gums (includes locust bean, guar).
• 500 calories of Gums, seed gums (includes locust bean, guar) have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch as well as Gums, seed gums (includes locust bean, guar) have insufficient amounts of Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch vs Gums, seed gums (includes locust bean, guar):

• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, 1.6 times more Sodium and more Zinc than Gums, seed gums (includes locust bean, guar).
• While 500 kcal of Gums, seed gums (includes locust bean, guar) contain 7.8 times more Calcium than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch lack sufficient amounts of Calcium
• 500 calories of Gums, seed gums (includes locust bean, guar) lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 15 times more Fat, 357.5 times more Omega 3, 38.4 times more Omega 6, more Sugars and 1.8 times more Protein than Gums, seed gums (includes locust bean, guar).
• While 500 kcal of Gums, seed gums (includes locust bean, guar) contain 1.3 times more Carbohydrate and 8.1 times more Fiber than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch and Gums, seed gums (includes locust bean, guar) offer comparable quantities of Energy per 500 calories.
• 500 calories of Gums, seed gums (includes locust bean, guar) provide inadequate amounts of Omega 3 and Omega 6