Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST Raisin Bran Cereal VS POST, GRAPE-NUTS Flakes

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	22% 643kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	8.58% 1.46g	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	120% 157g	125% 163g	130g per day for Men 19-50 years
Sugars	90% 65.3g	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	71.5% 27g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	27% 15g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	83.8% 754μg	171% 1538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.18% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	168% 673μg	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	207% 4.96μg	430% 10.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22.5% 135IU	45.6% 274IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	454% 36.3mg	692% 55.4mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	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	96% 673mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	30.6% 1042mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	62% 933mg	1500mg per day for Men 19-50 years
Zinc	68.6% 7.54mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST Raisin Bran Cereal VS POST, GRAPE-NUTS Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST Raisin Bran Cereal 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 Raisin Bran Cereal vs POST, GRAPE-NUTS Flakes:

• 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 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.
• 7 ounces of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST Raisin Bran Cereal vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Cereals ready-to-eat, POST Raisin Bran Cereal have 1.2 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Potassium than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 1.5 times more Iron, 8.1 times more Selenium and 2.1 times more Zinc than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and POST, GRAPE-NUTS Flakes contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST Raisin Bran Cereal have 2.2 times more Sugars and 1.3 times more Fiber than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.3 times more Fat, 2.1 times more Omega 3 and 1.9 times more Omega 6 than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.