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

Weight per 500 calories

• Cereals ready-to-eat, POST Raisin Bran Cereal: 154g
• Cereals ready-to-eat, POST, GOLDEN CRISP: 132g

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 Raisin Bran Cereal or Cereals ready-to-eat, POST, GOLDEN CRISP?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	5.9% 0.094g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	91% 119g	130g per day for Men 19-50 years
Sugars	70% 50.8g	97% 70.5g	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	55.6% 21g	17.3% 6.58g	38g per day for Men 19-50 years
Protein	21% 11.7g	13% 7.24g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	65% 586μg	122% 1095μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.1mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	192% 2.5mg	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	131% 523μg	122% 487μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.86μg	307% 7.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17.5% 105IU	65% 389IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.44% 2.93μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	6.8% 68mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	29.2% 0.26mg	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	353% 28.2mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	61.7% 259mg	18.5% 77.6mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	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	74.7% 523mg	42.7% 299mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	6.8% 232mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.1μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	67% 7.37mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.05% 1.84g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST Raisin Bran Cereal VS Cereals Ready-to-eat, POST, GOLDEN CRISP Nutrients Per 500 Kcal

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

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

• 500 kcal of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.9 times more Vitamin A, 2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B6, 1.9 times more Vitamin B12 and 3.7 times more Vitamin D than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Cereals ready-to-eat, POST, GOLDEN CRISP provide similar amounts of Vitamin B9 per 500 calories.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 2.3 times more Copper, 3.2 times more Iron, 3.3 times more Magnesium, 1.8 times more Phosphorus, 3.5 times more Potassium and 4.7 times more Sodium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 500 kcal of Cereals ready-to-eat, POST, GOLDEN CRISP contain 7 times more Selenium and 1.3 times more Zinc than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 3.2 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 500 kcal of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.4 times more Sugars than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Cereals ready-to-eat, POST, GOLDEN CRISP offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, POST, GOLDEN CRISP provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.