Comparing Nutrients in 5 ounces Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	24% 693kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.5g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	54% 0.87g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	60% 10g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.4g	98% 128g	130g per day for Men 19-50 years
Sugars	38.7% 28g	105% 76g	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	33% 12.6g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	131% 1179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	164% 26.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	207% 2.7mg	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	29.8% 119μg	131% 524μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	105% 15.7mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	10.8% 108mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	31.5% 0.28mg	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	70% 5.6mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	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	87.3% 611mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	7.34% 249mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	125% 69μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	8.98% 135mg	1500mg per day for Men 19-50 years
Zinc	53.7% 5.9mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.22% 8.28g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, POST, GOLDEN CRISP per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, granola, homemade versus 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 5 ounces of Cereals ready-to-eat, granola, homemade have 33.6 times more Vitamin E and 5.9 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 832 times more Vitamin A, 2.6 times more Vitamin B1, 4.5 times more Vitamin B2, 6.8 times more Vitamin B3, 5.1 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• 5 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 5 ounces of Cereals ready-to-eat, granola, homemade have 5.1 times more Calcium, 3.2 times more Copper, 2.8 times more Magnesium, 1.9 times more Phosphorus and 3.1 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.7 times more Iron, 1.9 times more Selenium, 3.7 times more Sodium and 1.3 times more Zinc than Cereals ready-to-eat, granola, homemade.
• 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, granola, homemade have 1.3 times more Energy, 14.3 times more Fat, 19.8 times more Saturated Fat, 16.1 times more Omega 3, 12.8 times more Omega 6, 1.8 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.7 times more Carbohydrate and 2.7 times more Sugars than Cereals ready-to-eat, granola, homemade.