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

Weight per 500 calories

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal
139g
POST, GRAPE-NUTS Flakes
133g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal
12%
4%
84%
POST, GRAPE-NUTS Flakes
9%
8%
83%
500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GRAPE-NUTS Cerealvs 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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2.6%2.5g
Fat
5.07%4.92g
2.5 gvs4.92 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.47%0.47g
Saturated Fat
2.08%0.66g
0.47 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.3%0.084g
Omega 3
10.6%0.17g
0.084 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.87%1g
Omega 6
10.7%1.82g
1 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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85.8%111g
Carbohydrate
84%109g
111 gvs109 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
17%12.3g
Sugars
28%20.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12.3 gvs20.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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47.4%18g
Fiber
35.7%13.6g
18 gvs13.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
27.8%15.5g
Protein
22.3%12.5g
15.5 gvs12.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, POST, GRAPE-NUTS Cerealvs POST, GRAPE-NUTS Flakes
0%0μg
Vitamin A
115%1031μg
RAE, retinol activity equivalents
0 μgvs1031 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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75%0.9mg
Vitamin B1
144%1.73mg
Thiamine
0.9 mgvs1.73 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.8%0.17mg
Vitamin B2
153%2mg
Riboflavin
0.17 mgvs2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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74.6%12mg
Vitamin B3
143%23mg
Niacin, nicotinic acid, niacinamide
12 mgvs23 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24%1.2mg
Vitamin B5
NA
Pantothenic acid
1.2 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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92%1.2mg
Vitamin B6
174%2.26mg
Pyridoxine
1.2 mgvs2.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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119%478μg
Vitamin B9
229%918μg
Folates and Folic Acid
478 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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0.15%0.14mg
Vitamin C
0%0mg
Ascorbic acid
0.14 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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5.72%0.86mg
Vitamin E
7.2%1.08mg
Tocopherols and Tocotrienols
0.86 mgvs1.08 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.3%2.77μg
Vitamin K
2.9%3.46μg
Phytomenadione or phylloquinone
2.77 μgvs3.46 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals ready-to-eat, POST, GRAPE-NUTS Cerealvs POST, GRAPE-NUTS Flakes
4.43%44.3mg
Calcium
4.8%48mg
44.3 mgvs48 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52.3%0.47mg
Copper
44.3%0.4mg
0.47 mgvs0.4 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
NA
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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485%38.8mg
Iron
464%37mg
38.8 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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195%4.5mg
Manganese
NA
4.5 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
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 .

Find Breakfast Cereals rich in Molybdenum
92%647mg
Phosphorus
53%372mg
647 mgvs372 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.3%554mg
Potassium
13%447mg
554 mgvs447 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.6μg
Selenium
116%63.6μg
12.6 μgvs63.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
43%644mg
Sodium
41.7%625mg
644 mgvs625 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26%2.87mg
Zinc
94%10.4mg
2.87 mgvs10.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.13%4.85g
Water
0.12%4.4g
4.85 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, POST, GRAPE-NUTS Cereal vs POST, GRAPE-NUTS Flakes:
Comparing minerals per 500 calories for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs POST, GRAPE-NUTS Flakes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cereals ready-to-eat, POST, GRAPE-NUTS CerealVS Cereals ready-to-eat, QUAKER, KING VITAMANPOST, GRAPE-NUTS FlakesVS Cereals ready-to-eat, QUAKER, KING VITAMAN
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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