Comparing Nutrients in 100 grams 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	12.4% 361kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	41.4% 54g	130g per day for Men 19-50 years
Sugars	12.2% 8.86g	27.3% 20g	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	34.2% 13g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	20% 11.2g	24.4% 13.7g	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	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	28.5% 0.37mg	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	86.3% 345μg	21% 84μg	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	0.11% 0.1mg	1.33% 1.2mg	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	4.13% 0.62mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	4.4% 5.3μg	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	3.2% 32mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	72% 0.65mg	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	350% 28mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	174% 4mg	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	66.7% 467mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	31% 465mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.16% 5.84g	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 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal versus 100 g of Cereals ready-to-eat, granola, homemade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, granola, homemade:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Cereals ready-to-eat, granola, homemade:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.