Comparing Nutrients in 100 grams POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	13% 376kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	8% 0.13g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	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	63% 82g	41.4% 54g	130g per day for Men 19-50 years
Sugars	21% 15g	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	27% 10g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	86% 775μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	173% 690μg	21% 84μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	217% 5.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	23% 138IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	3.6% 36mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	349% 28mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	NA	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	40% 280mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	87% 47.8μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.16% 5.84g	3700g per day for Men 19-50 years

Nutrient Comparison: POST, GRAPE-NUTS Flakes VS Cereals ready-to-eat, granola, homemade per 100 g

Compare the macro and micronutrient content in 100 g of POST, GRAPE-NUTS Flakes 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 POST, GRAPE-NUTS Flakes vs Cereals ready-to-eat, granola, homemade:

• 100 grams of POST, GRAPE-NUTS Flakes have 775 times more Vitamin A, 2.4 times more Vitamin B1, 4.2 times more Vitamin B2, 6.3 times more Vitamin B3, 4.6 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• While 100 g of Cereals ready-to-eat, granola, homemade contain 13.7 times more Vitamin E and 2 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 100 grams of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C in 100 grams.

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

• 100 grams of POST, GRAPE-NUTS Flakes have 7.1 times more Iron, 1.9 times more Selenium, 18.1 times more Sodium and 1.9 times more Zinc than Cereals ready-to-eat, granola, homemade.
• While 100 g of Cereals ready-to-eat, granola, homemade contain 2.1 times more Calcium, 2.2 times more Copper, 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparison of macro-nutrients per 100 grams:

• 100 grams of POST, GRAPE-NUTS Flakes have 1.5 times more Carbohydrate than Cereals ready-to-eat, granola, homemade.
• While 100 g of Cereals ready-to-eat, granola, homemade contain 1.3 times more Energy, 6.6 times more Fat, 7.9 times more Saturated Fat, 4.8 times more Omega 3, 5.2 times more Omega 6, 1.3 times more Sugars and 1.5 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, granola, homemade offer comparable quantities of Fiber per 100 grams.