Comparing Nutrients in 5 ounces POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, POST Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	18.4% 533kcal	16% 459kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	6.13% 1.04g	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	86% 112g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	64.3% 46.6g	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	51% 19.4g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	122% 1099μg	60% 539μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	87.2% 1.13mg	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	120% 481μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	307% 7.37μg	148% 3.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.4% 1.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	32.6% 196IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.65% 1.15mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	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	494% 39.5mg	324% 26mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	NA	198% 4.55mg	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	68.6% 481mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	123% 67.8μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	44.4% 666mg	36% 541mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, POST Raisin Bran Cereal 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, POST Raisin Bran Cereal 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, POST Raisin Bran Cereal:

• 5 ounces of POST, GRAPE-NUTS Flakes have 2 times more Vitamin A, 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B6, 2 times more Vitamin B9, 2.1 times more Vitamin B12, 2 times more Vitamin D, 1.5 times more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 5 ounces of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 5 ounces of POST, GRAPE-NUTS Flakes have 1.5 times more Iron, 8.1 times more Selenium, 1.2 times more Sodium and 2.1 times more Zinc than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 1.3 times more Copper, 1.7 times more Magnesium and 1.6 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST Raisin Bran Cereal contain similar levels of Calcium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of POST, GRAPE-NUTS Flakes have 2.3 times more Fat, 2.1 times more Omega 3, 1.9 times more Omega 6 and 1.2 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 2.2 times more Sugars and 1.3 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST Raisin Bran Cereal offer comparable quantities of Energy and Carbohydrate per five ounces.