Comparing Nutrients in 100 grams Cereals ready-to-eat, POST Raisin Bran Cereal VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	11% 324kcal	13% 382kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.74g	34.2% 5.82g	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	38% 49.6g	130g per day for Men 19-50 years
Sugars	45.4% 33g	10.8% 7.8g	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	% 7.8g	g per day for Men 19-50 years
Fiber	36% 13.7g	39.7% 15g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.12% 0.21mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	75.2% 0.98mg	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	88% 352μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.9mg	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.3% 68IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	69% 0.62mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	868% 20mg	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	164% 1146mg	700mg per day for Men 19-50 years
Potassium	15.4% 525mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	25.5% 382mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.15% 5.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST Raisin Bran Cereal VS Toasted Wheat Germ Cereals per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, POST Raisin Bran Cereal versus 100 g of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have 76 times more Vitamin A, 1.5 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Toasted Wheat Germ Cereals.
• While 100 g of Plain Toasted Wheat Germ Cereals contain 2.8 times more Vitamin B1, 6.7 times more Vitamin B5, 6.7 times more Vitamin C, 29.6 times more Vitamin E and 2.1 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Toasted Wheat Germ Cereals provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for Cereals ready-to-eat, POST Raisin Bran Cereal vs Toasted Wheat Germ Cereals:

• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have 2 times more Iron and 95.5 times more Sodium than Toasted Wheat Germ Cereals.
• While 100 g of Plain Toasted Wheat Germ Cereals contain 1.6 times more Copper, 1.9 times more Magnesium, 6.2 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Potassium, 11 times more Selenium and 4.4 times more Zinc than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Toasted Wheat Germ Cereals contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have 1.6 times more Carbohydrate and 4.2 times more Sugars than Toasted Wheat Germ Cereals.
• While 100 g of Plain Toasted Wheat Germ Cereals contain 6.7 times more Fat, 6.2 times more Saturated Fat, 13.1 times more Omega 3, 7.9 times more Omega 6 and 3.8 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Toasted Wheat Germ Cereals offer comparable quantities of Energy and Fiber per 100 grams.