Comparing Nutrients in 7 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	25.7% 746kcal	33.5% 970kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	49.7% 48.2g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	24.5% 7.85g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	75.8% 1.2g	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	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	125% 163g	82.2% 107g	130g per day for Men 19-50 years
Sugars	41.6% 30g	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	53.3% 20.2g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	171% 1538μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	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	342% 1369μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	430% 10.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45.6% 274IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	8.76% 10.5μg	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	7.14% 71.4mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	692% 55.4mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	NA	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	79.4% 556mg	122% 855mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	62% 933mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	75.2% 8.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.31% 11.6g	3700g per day for Men 19-50 years

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

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

• 7 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 7 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.
• 7 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 seven ounces.

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

• 7 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 7 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 7 ounces:

• 7 ounces of POST, GRAPE-NUTS Flakes have 1.5 times more Carbohydrate than Cereals ready-to-eat, granola, homemade.
• While 7 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 seven ounces.