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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 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, Raisin, Date & Pecan and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal 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, Raisin, Date & Pecan as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin C in 5 oz.

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

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