Comparing Nutrients in 500 calories Cereals ready-to-eat, granola, homemadeVS POST, GRAPE-NUTS Flakes

Weight per 500 calories

Cereals ready-to-eat, granola, homemade

102g

POST, GRAPE-NUTS Flakes

133g

Cereals ready-to-eat, granola, homemade have 1.3 times more energy per 100g than POST, GRAPE-NUTS Flakes. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GRAPE-NUTS Flakes having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, granola, homemade or POST, GRAPE-NUTS Flakes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, granola, homemade

11%

45%

44%

POST, GRAPE-NUTS Flakes

83%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, granola, homemadevs POST, GRAPE-NUTS Flakes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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25.6%25g

Fat

5.07%4.92g

25 gvs4.92 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.6%4.05g

Saturated Fat

2.08%0.66g

4.05 gvs0.66 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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39%0.62g

Omega 3

10.6%0.17g

0.62 gvs0.17 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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43.3%7.36g

Omega 6

10.7%1.82g

7.36 gvs1.82 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42.4%55g

Carbohydrate

84%109g

55 gvs109 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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28%20.2g

Sugars

28%20.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

20.2 gvs20.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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24%9.1g

Fiber

35.7%13.6g

9.1 gvs13.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25%14g

Protein

22.3%12.5g

14 gvs12.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, granola, homemadevs POST, GRAPE-NUTS Flakes

0.11%1.02μg

Vitamin A

115%1031μg

RAE, retinol activity equivalents

1.02 μgvs1031 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

46.7%0.56mg

Vitamin B1

144%1.73mg

Thiamine

0.56 mgvs1.73 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28%0.36mg

Vitamin B2

153%2mg

Riboflavin

0.36 mgvs2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.5%2.8mg

Vitamin B3

143%23mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs23 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.4%0.77mg

Vitamin B5

Pantothenic acid

0.77 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

29%0.38mg

Vitamin B6

174%2.26mg

Pyridoxine

0.38 mgvs2.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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21.5%86μg

Vitamin B9

229%918μg

Folates and Folic Acid

86 μgvs918 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

288%6.9μg

Cobalamin

0 μgvs6.9 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.36%1.23mg

Vitamin C

0%0mg

Ascorbic acid

1.23 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

30.6%184IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs184 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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75.7%11.3mg

Vitamin E

7.2%1.08mg

Tocopherols and Tocotrienols

11.3 mgvs1.08 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.5%5.4μg

Vitamin K

2.9%3.46μg

Phytomenadione or phylloquinone

5.4 μgvs3.46 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals ready-to-eat, granola, homemadevs POST, GRAPE-NUTS Flakes

7.77%77.7mg

Calcium

4.8%48mg

77.7 mgvs48 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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73.5%0.66mg

Copper

44.3%0.4mg

0.66 mgvs0.4 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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50.5%4.04mg

Iron

464%37mg

4.04 mgvs37 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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41%172mg

Magnesium

32%134mg

172 mgvs134 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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178%4.1mg

Manganese

4.1 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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63%441mg

Phosphorus

53%372mg

441 mgvs372 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.2%551mg

Potassium

13%447mg

551 mgvs447 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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47.2%26μg

Selenium

116%63.6μg

26 μgvs63.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.77%26.6mg

Sodium

41.7%625mg

26.6 mgvs625 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38.8%4.26mg

Zinc

94%10.4mg

4.26 mgvs10.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.16%5.97g

Water

0.12%4.4g

5.97 gvs4.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cereals ready-to-eat, granola, homemade vs POST, GRAPE-NUTS Flakes:

Cereals ready-to-eat, granola, homemade have 10.5 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 1007.9 times more Vitamin A, 3.1 times more Vitamin B1, 5.5 times more Vitamin B2, 8.2 times more Vitamin B3, 6 times more Vitamin B6, 10.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, granola, homemade vs POST, GRAPE-NUTS Flakes:

Cereals ready-to-eat, granola, homemade have 1.6 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium and 1.2 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 9.2 times more Iron, 2.4 times more Selenium, 23.5 times more Sodium and 2.4 times more Zinc than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, granola, homemade have 5.1 times more Fat, 6.1 times more Saturated Fat, 3.7 times more Omega 3 and 4 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2 times more Carbohydrate and 1.5 times more Fiber than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Energy, Sugars and Protein per 500 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, granola, homemadeVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealPOST, GRAPE-NUTS FlakesVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCereals ready-to-eat, granola, homemadeVS Cereals ready-to-eat, QUAKER, KING VITAMANPOST, GRAPE-NUTS FlakesVS Cereals ready-to-eat, QUAKER, KING VITAMAN

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, granola, homemadeVS POST, GRAPE-NUTS Flakes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, granola, homemade or POST, GRAPE-NUTS Flakes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: