Comparing Nutrients in 100 grams Cereals ready-to-eat, POST Raisin Bran Cereal VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	11% 324kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.74g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	69.3% 90g	130g per day for Men 19-50 years
Sugars	45.4% 33g	74% 53.6g	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	36% 13.7g	13% 5g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	92% 832μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.12% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	146% 1.9mg	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	84.8% 339μg	93% 370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	233% 5.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.3% 68IU	49.3% 296IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	22.2% 0.2mg	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	229% 18.3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	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	48.4% 339mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	15.4% 525mg	5.18% 176mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	88.4% 48.6μg	55μg per day for Men 19-50 years
Sodium	25.5% 382mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• Cereals ready-to-eat, POST Raisin Bran Cereal have more Vitamin C, 1.6 times more Vitamin E and 2.1 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While Cereals ready-to-eat, POST, GOLDEN CRISP contain 2.2 times more Vitamin A, 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3, 2.4 times more Vitamin B6, 2.2 times more Vitamin B12 and 4.4 times more Vitamin D than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Cereals ready-to-eat, POST, GOLDEN CRISP have similar amounts of Vitamin B9 per 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST Raisin Bran Cereal vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• Cereals ready-to-eat, POST Raisin Bran Cereal have 2.9 times more Calcium, 2 times more Copper, 2.7 times more Iron, 2.8 times more Magnesium, 1.5 times more Phosphorus, 3 times more Potassium and 4 times more Sodium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While Cereals ready-to-eat, POST, GOLDEN CRISP contain 8.2 times more Selenium and 1.5 times more Zinc than Cereals ready-to-eat, POST Raisin Bran Cereal.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST Raisin Bran Cereal have 1.6 times more Omega 3, 1.3 times more Omega 6, 2.7 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.6 times more Sugars than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Cereals ready-to-eat, POST, GOLDEN CRISP have similar amounts of Energy, Fat and Carbohydrate per 100 g.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.