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

Macros Ratio

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

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	25.7% 746kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	1.84% 0.59g	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	8.58% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	120% 157g	130g per day for Men 19-50 years
Sugars	41.6% 30g	90% 65.3g	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	71.5% 27g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	171% 1538μg	83.8% 754μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.18% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	122% 1.6mg	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	168% 673μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	430% 10.3μg	207% 4.96μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45.6% 274IU	22.5% 135IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	88% 0.79mg	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	454% 36.3mg	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	277% 6.37mg	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	96% 673mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	30.6% 1042mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	62% 933mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	68.6% 7.54mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.46% 17g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of POST, GRAPE-NUTS Flakes have 2.3 times more Fat, 2.1 times more Omega 3, 1.9 times more Omega 6 and 1.2 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 7 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 2.2 times more Sugars and 1.3 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST Raisin Bran Cereal offer comparable quantities of Energy and Carbohydrate per seven ounces.