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

Macros Ratio

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

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	13% 376kcal	11% 324kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	8% 0.13g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	4.32% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	60.7% 79g	130g per day for Men 19-50 years
Sugars	21% 15g	45.4% 33g	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	36% 13.7g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	86% 775μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.12% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	61.5% 0.8mg	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	84.8% 339μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	217% 5.2μg	104% 2.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1% 0.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	23% 138IU	11.3% 68IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	44.4% 0.4mg	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	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	NA	140% 3.2mg	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	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	15.4% 525mg	3400mg per day for Men 19-50 years
Selenium	87% 47.8μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	25.5% 382mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.23% 8.6g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 100 grams:

• 100 grams of POST, GRAPE-NUTS Flakes have 2.3 times more Fat, 2.1 times more Omega 3, 1.9 times more Omega 6 and 1.2 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 100 g of Cereals ready-to-eat, POST Raisin Bran Cereal contain 2.2 times more Sugars and 1.3 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cereals ready-to-eat, POST Raisin Bran Cereal offer comparable quantities of Energy and Carbohydrate per 100 grams.