Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, FRUITY PEBBLES VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	27.5% 798kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	8.22% 7.98g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	125% 163g	130g per day for Men 19-50 years
Sugars	94% 68g	41.6% 30g	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	4.18% 1.6g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	184% 1653μg	171% 1538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	240% 3.1mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 36.8mg	213% 34mg	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	282% 3.67mg	260% 3.37mg	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	184% 734μg	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	460% 11μg	430% 10.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	98% 587IU	45.6% 274IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	66% 0.6mg	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	165% 13.2mg	692% 55.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	47.7% 200mg	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	20% 141mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	37% 20.2μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	70.3% 1054mg	62% 933mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS POST, GRAPE-NUTS Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES versus 7 oz of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin C and 2.1 times more Vitamin D than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 1.9 times more Vitamin B9, 6.2 times more Vitamin E and 2 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and POST, GRAPE-NUTS Flakes provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12 per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, FRUITY PEBBLES vs POST, GRAPE-NUTS Flakes:

• 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 1.9 times more Calcium, 2.1 times more Copper, 4.2 times more Iron, 6.3 times more Magnesium, 3.9 times more Phosphorus, 4.7 times more Potassium, 4.7 times more Selenium and 1.4 times more Zinc than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and POST, GRAPE-NUTS Flakes contain similar levels of Sodium per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 7.2 times more Saturated Fat and 2.3 times more Sugars than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 8 times more Omega 3, 16.3 times more Omega 6, 12.8 times more Fiber and 2 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6