Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	19.7% 571kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	81% 105g	130g per day for Men 19-50 years
Sugars	30% 22g	47% 34g	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	36% 13.7g	34.7% 13g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	67.7% 610μg	64% 577μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	80.6% 13mg	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	109% 1.4mg	98% 1.28mg	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	68% 272μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	171% 4.1μg	159% 3.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	0.79% 0.71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18% 109IU	17.2% 103IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	63% 0.57mg	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	307% 24.5mg	291% 23.2mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	29.4% 123mg	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	60% 420mg	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	27% 407mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.26mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 1.3 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K per 5 oz.
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 1.4 times more Selenium than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 1.5 times more Fat, 1.3 times more Saturated Fat, 1.4 times more Omega 3 and 1.5 times more Omega 6 than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 1.6 times more Sugars than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.