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

Weight per 500 calories

• POST, GRAPE-NUTS Flakes: 133g
• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 139g

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

Which food has more nutrients per 500 calories - POST, GRAPE-NUTS Flakes or Cereals ready-to-eat, POST, GRAPE-NUTS Cereal?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	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	5.07% 4.92g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5.3% 0.084g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	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	84% 109g	85.8% 111g	130g per day for Men 19-50 years
Sugars	28% 20.2g	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	35.7% 13.6g	47.4% 18g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	27.8% 15.5g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	115% 1031μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	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	229% 918μg	119% 478μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	288% 6.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.15% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.6% 184IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.2% 1.08mg	5.72% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	2.3% 2.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.43% 44.3mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	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	464% 37mg	485% 38.8mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	NA	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	53% 372mg	92% 647mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	43% 644mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	26% 2.87mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.13% 4.85g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have more Vitamin A, 1.9 times more Vitamin B1, 12 times more Vitamin B2, 1.9 times more Vitamin B3, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 5 times more Selenium and 3.6 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.3 times more Magnesium and 1.7 times more Phosphorus than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Copper, Iron, Potassium and Sodium per 500 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2 times more Fat, 2 times more Omega 3, 1.8 times more Omega 6 and 1.6 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.3 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.