Comparing Nutrients in 100 grams Cereals ready-to-eat, POST Raisin Bran Cereal VS POST, GRAPE-NUTS Flakes

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	11% 324kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.74g	8.07% 1.37g	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	63% 82g	130g per day for Men 19-50 years
Sugars	45.4% 33g	21% 15g	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	27% 10g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	86% 775μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	108% 17mg	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	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	84.8% 339μg	173% 690μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	217% 5.2μg	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	23% 138IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	33.3% 0.3mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	24% 101mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	15.4% 525mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	87% 47.8μg	55μg per day for Men 19-50 years
Sodium	25.5% 382mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.089% 3.3g	3700g per day for Men 19-50 years

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

• 100 g of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 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.
• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST Raisin Bran Cereal vs POST, GRAPE-NUTS Flakes:

• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have 1.2 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Potassium than POST, GRAPE-NUTS Flakes.
• While 100 g of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 1.5 times more Iron, 8.1 times more Selenium and 2.1 times more Zinc than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and POST, GRAPE-NUTS Flakes contain similar levels of Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have 2.2 times more Sugars and 1.3 times more Fiber than POST, GRAPE-NUTS Flakes.
• While 100 g of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.3 times more Fat, 2.1 times more Omega 3 and 1.9 times more Omega 6 than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.