Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	24.7% 716kcal	33.5% 970kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	49.7% 48.2g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	24.5% 7.85g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	75.8% 1.2g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	82.2% 107g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	54% 39.3g	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	68% 25.8g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.6% 1.73mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	56.5% 0.73mg	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	171% 685μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.2% 1.23mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	143% 1.3mg	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	695% 55.6mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	279% 6.42mg	345% 7.93mg	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	132% 927mg	122% 855mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	61.5% 923mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	75.2% 8.28mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Cereals ready-to-eat, granola, homemade per 7 oz

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

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, granola, homemade:

• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 3.1 times more Vitamin B3, 2.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• While 7 oz of Cereals ready-to-eat, granola, homemade contain 3 times more Vitamin B2, 17.9 times more Vitamin E and 2.7 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, granola, homemade provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, granola, homemade:

• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 7.1 times more Iron and 17.9 times more Sodium than Cereals ready-to-eat, granola, homemade.
• While 7 oz of Cereals ready-to-eat, granola, homemade contain 2.4 times more Calcium, 1.9 times more Copper, 1.4 times more Magnesium, 1.3 times more Potassium, 2.8 times more Selenium and 2 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, granola, homemade contain similar levels of Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 1.5 times more Carbohydrate and 1.5 times more Fiber than Cereals ready-to-eat, granola, homemade.
• While 7 oz of Cereals ready-to-eat, granola, homemade contain 1.4 times more Energy, 13.4 times more Fat, 11.6 times more Saturated Fat, 10 times more Omega 3, 10 times more Omega 6 and 2.2 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Cereals ready-to-eat, granola, homemade offer comparable quantities of Protein per seven ounces.