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

Weight per 500 calories

• Cereals ready-to-eat, POST Raisin Bran Cereal: 154g
• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 139g

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, GRAPE-NUTS Cereal?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	5.9% 0.094g	5.3% 0.084g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	85.8% 111g	130g per day for Men 19-50 years
Sugars	70% 50.8g	17% 12.3g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	21% 11.7g	27.8% 15.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	65% 586μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.1mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	92% 1.2mg	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	119% 478μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	0.15% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17.5% 105IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	5.72% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.44% 2.93μg	2.3% 2.77μg	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, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	6.8% 68mg	4.43% 44.3mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	52.3% 0.47mg	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	485% 38.8mg	8mg per day for Men 19-50 years
Magnesium	61.7% 259mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	195% 4.5mg	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	92% 647mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.1μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	43% 644mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	26% 2.87mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.13% 4.85g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST Raisin Bran Cereal VS Cereals Ready-to-eat, POST, GRAPE-NUTS Cereal 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, GRAPE-NUTS Cereal?

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

• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have more Vitamin A, 6.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3.8 times more Vitamin B5 than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin B5
• 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, GRAPE-NUTS Cereal:

• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 1.3 times more Copper, 1.5 times more Magnesium, 1.5 times more Potassium and 2 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.4 times more Iron and 1.4 times more Selenium than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Manganese, Phosphorus and Sodium per 500 calories.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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 4.1 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.3 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.