Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	17.6% 512kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	35.5% 34.5g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	60% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.8% 114g	58.7% 76.4g	130g per day for Men 19-50 years
Sugars	17.3% 12.6g	38.7% 28g	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	48.5% 18.4g	33% 12.6g	38g per day for Men 19-50 years
Protein	28.4% 16g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.8% 0.92mg	64.7% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	40.3% 0.52mg	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	122% 489μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.86% 0.88mg	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	102% 0.92mg	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	496% 39.7mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	246% 5.66mg	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	95% 662mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.93mg	53.7% 5.9mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.22% 8.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Cereals ready-to-eat, granola, homemade per 5 oz

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

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, granola, homemade:

• 5 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 3.1 times more Vitamin B3, 2.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• While 5 oz of Cereals ready-to-eat, granola, homemade contain 3 times more Vitamin B2, 17.9 times more Vitamin E and 2.7 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, granola, homemade provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, granola, homemade:

• 5 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 7.1 times more Iron and 17.9 times more Sodium than Cereals ready-to-eat, granola, homemade.
• While 5 oz of Cereals ready-to-eat, granola, homemade contain 2.4 times more Calcium, 1.9 times more Copper, 1.4 times more Magnesium, 1.3 times more Potassium, 2.8 times more Selenium and 2 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, granola, homemade contain similar levels of Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.5 times more Carbohydrate and 1.5 times more Fiber than Cereals ready-to-eat, granola, homemade.
• While 5 oz of Cereals ready-to-eat, granola, homemade contain 1.4 times more Energy, 13.4 times more Fat, 11.6 times more Saturated Fat, 10 times more Omega 3, 10 times more Omega 6 and 2.2 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, granola, homemade offer comparable quantities of Protein per five ounces.