Comparing Nutrients in 500 calories POST, GRAPE-NUTS Flakes VS POST Bran Flakes

Weight per 500 calories

• POST, GRAPE-NUTS Flakes: 133g
• POST Bran Flakes: 152g

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

Discover which food has more nutrients per 500 calories - POST, GRAPE-NUTS Flakes or POST Bran Flakes?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	POST Bran Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	9.96% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	94% 123g	130g per day for Men 19-50 years
Sugars	28% 20.2g	39% 28.4g	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	35.7% 13.6g	73.4% 28g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	115% 1031μg	127% 1142μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	159% 25.5mg	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	174% 2.26mg	199% 2.6mg	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	229% 918μg	254% 1017μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	288% 6.9μg	318% 7.62μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.6% 184IU	33.8% 203IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.2% 1.08mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	1.78% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	POST Bran Flakes	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	84.7% 0.76mg	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	464% 37mg	534% 42.7mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	83% 349mg	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	53% 372mg	98% 684mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	24% 813mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	146% 80μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	55% 823mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.14% 5.2g	3700g per day for Men 19-50 years

POST, GRAPE-NUTS Flakes VS POST Bran Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - POST, GRAPE-NUTS Flakes or POST Bran Flakes?

Lets compare vitamin content per 500 calories of POST, GRAPE-NUTS Flakes vs POST Bran Flakes:

• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST Bran Flakes have similar amounts of vitamins per 500 kcal
• Both POST, GRAPE-NUTS Flakes and POST Bran Flakes provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D per 500 calories.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for POST, GRAPE-NUTS Flakes vs POST Bran Flakes:

• 500 calories of POST, GRAPE-NUTS Flakes have 1.4 times more Zinc than POST Bran Flakes.
• While 500 kcal of Cereals ready-to-eat, POST Bran Flakes contain 1.9 times more Copper, 2.6 times more Magnesium, 1.8 times more Phosphorus, 1.8 times more Potassium, 1.3 times more Selenium and 1.3 times more Sodium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and POST Bran Flakes contain similar levels of Iron per 500 calories.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST Bran Flakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of POST, GRAPE-NUTS Flakes have 1.3 times more Omega 3 than POST Bran Flakes.
• While 500 kcal of Cereals ready-to-eat, POST Bran Flakes contain 1.4 times more Sugars and 2.1 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and POST Bran Flakes offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of POST Bran Flakes provide inadequate amounts of Omega 3 and Omega 6