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

Weight per 500 calories

• POST, GRAPE-NUTS Flakes: 133g
• Cereals ready-to-eat, POST Raisin Bran Cereal: 154g

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 Cereals ready-to-eat, POST Raisin Bran Cereal?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5.9% 0.094g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	6.67% 1.13g	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% 122g	130g per day for Men 19-50 years
Sugars	28% 20.2g	70% 50.8g	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	55.6% 21g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	115% 1031μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	83% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	95% 1.23mg	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	131% 523μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	288% 6.9μg	161% 3.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.6% 184IU	17.5% 105IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.2% 1.08mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	2.44% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	68.6% 0.62mg	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	353% 28.2mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	61.7% 259mg	420mg per day for Men 19-50 years
Manganese	NA	215% 4.95mg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	16.6% 9.1μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.36% 13.3g	3700g per day for Men 19-50 years

POST, GRAPE-NUTS Flakes VS Cereals Ready-to-eat, POST Raisin Bran Cereal Nutrients Per 500 Kcal

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

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

• 500 calories of POST, GRAPE-NUTS Flakes have 1.8 times more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, 1.8 times more Vitamin B12 and 1.7 times more Vitamin D than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST Raisin Bran Cereal 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 Cereals ready-to-eat, POST Raisin Bran Cereal:

• 500 calories of POST, GRAPE-NUTS Flakes have 1.3 times more Iron, 7 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 500 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 1.5 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST Raisin Bran Cereal contain similar levels of Sodium per 500 calories.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST Raisin Bran Cereal lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of POST, GRAPE-NUTS Flakes have 1.8 times more Omega 3 and 1.6 times more Omega 6 than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 500 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 2.5 times more Sugars and 1.6 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST Raisin Bran Cereal offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal provide inadequate amounts of Omega 3 and Omega 6