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

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	18.4% 533kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	35.5% 34.5g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	60% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.4% 116g	58.7% 76.4g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	38% 14.5g	33% 12.6g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	122% 1099μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	64.7% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	245% 978μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	307% 7.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	32.6% 196IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.65% 1.15mg	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	5.1% 51mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	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	494% 39.5mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	NA	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	56.7% 397mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	123% 67.8μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	44.4% 666mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	53.7% 5.9mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.22% 8.28g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of POST, GRAPE-NUTS Flakes 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 POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, granola, homemade:

• 5 ounces of POST, GRAPE-NUTS Flakes have 775 times more Vitamin A, 2.4 times more Vitamin B1, 4.2 times more Vitamin B2, 6.3 times more Vitamin B3, 4.6 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• While 5 oz of Cereals ready-to-eat, granola, homemade contain 13.7 times more Vitamin E and 2 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 5 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C in five ounces.

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

• 5 ounces of POST, GRAPE-NUTS Flakes have 7.1 times more Iron, 1.9 times more Selenium, 18.1 times more Sodium and 1.9 times more Zinc than Cereals ready-to-eat, granola, homemade.
• While 5 oz of Cereals ready-to-eat, granola, homemade contain 2.1 times more Calcium, 2.2 times more Copper, 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of POST, GRAPE-NUTS Flakes have 1.5 times more Carbohydrate than Cereals ready-to-eat, granola, homemade.
• While 5 oz of Cereals ready-to-eat, granola, homemade contain 1.3 times more Energy, 6.6 times more Fat, 7.9 times more Saturated Fat, 4.8 times more Omega 3, 5.2 times more Omega 6, 1.3 times more Sugars and 1.5 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, granola, homemade offer comparable quantities of Fiber per five ounces.