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

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	25.7% 746kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	123% 160g	130g per day for Men 19-50 years
Sugars	41.6% 30g	24.3% 17.6g	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	53.3% 20.2g	68% 25.8g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	171% 1538μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	131% 1.7mg	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	171% 685μg	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	0.22% 0.2mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	75% 0.67mg	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	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	NA	279% 6.42mg	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	132% 927mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	62% 933mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.19% 6.95g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have more Vitamin A, 2 times more Vitamin B1, 12.5 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12, more Vitamin D, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C in 7 oz.

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 5.3 times more Selenium and 3.8 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.7 times more Phosphorus than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Calcium, Copper, Iron, Magnesium, Potassium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2 times more Fat, 1.5 times more Saturated Fat, 2.1 times more Omega 3, 1.9 times more Omega 6 and 1.7 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.3 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.