#1: Post Grape-nuts Cereal×
×
#2: Granola Homemade×
×
#3: Wheat Germ Crude×
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Nutrition Comparison of Post Grape-nuts Cereal, Granola Homemade, and Wheat Germ Crude

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Post Grape-nuts Cereal1/2 cup (1 NLEA serving) (x1)10% DV209 calories
  • Granola Homemade1 cup (x1)30% DV597 calories
  • Wheat Germ Crude1 cup (x1)21% DV414 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Post Grape-nuts Cereal1/2 cup (1 NLEA serving) (x1)2% DV1g
  • Granola Homemade1 cup (x1)46% DV29.7g
  • Wheat Germ Crude1 cup (x1)17% DV11.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Post Grape-nuts Cereal1/2 cup (1 NLEA serving) (x1)16% DV46.7g
  • Granola Homemade1 cup (x1)22% DV65.7g
  • Wheat Germ Crude1 cup (x1)20% DV59.6g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Post Grape-nuts Cereal1/2 cup (1 NLEA serving) (x1)13% DV6.5g
  • Granola Homemade1 cup (x1)33% DV16.7g
  • Wheat Germ Crude1 cup (x1)53% DV26.6g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Post Grape-nuts Cereal1/2 cup (1 NLEA serving) (x1)0% DV0mg
  • Granola Homemade1 cup (x1)0% DV0mg
  • Wheat Germ Crude1 cup (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Post Grape-nuts Cereal1/2 cup (1 NLEA serving) (x1)30% DV7.5g
  • Granola Homemade1 cup (x1)43% DV10.9g
  • Wheat Germ Crude1 cup (x1)61% DV15.2g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Post Grape-nuts Cereal1/2 cup (1 NLEA serving) (x1)10% DV5.1g
  • Granola Homemade1 cup (x1)48% DV24.2g
  • Wheat Germ Crude1 cup (x1)~% DV~g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Post Grape-nuts Cereal1/2 cup (1 NLEA serving) (x1)90% DV16.2mg
  • Granola Homemade1 cup (x1)27% DV4.8mg
  • Wheat Germ Crude1 cup (x1)40% DV7.2mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Post Grape-nuts Cereal1/2 cup (1 NLEA serving) (x1)1% DV18.6mg
  • Granola Homemade1 cup (x1)7% DV92.7mg
  • Wheat Germ Crude1 cup (x1)3% DV44.9mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Post Grape-nuts Cereal1/2 cup (1 NLEA serving) (x1)5% DV232mg
  • Granola Homemade1 cup (x1)14% DV657.6mg
  • Wheat Germ Crude1 cup (x1)22% DV1025.8mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)58122115
Calories
(%DV)
209
(10%)
597
(30%)
414
(21%)
Fat (g)
(%DV)
1
(2%)
29.7
(46%)
11.2
(17%)
Protein (g)
(%DV)
6.5
(13%)
16.7
(33%)
26.6
(53%)
Carbohydrates (g)
(%DV)
46.7
(16%)
65.7
(22%)
59.6
(20%)
Sugar (g)
(%DV)
5.1
(10%)
24.2
(48%)
~
(~%)
Fiber (g)
(%DV)
7.5
(30%)
10.9
(43%)
15.2
(61%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.2
(1%)
4.8
(24%)
1.9
(10%)
Net Carbs (g)39.154.944.4
Trans Fats (g)00~
 Minerals
Food ##1#2#3
Weight (g)58122115
Calcium (mg)
(%DV)
18.6
(1%)
92.7
(7%)
44.9
(3%)
Iron (mg)
(%DV)
16.2
(90%)
4.8
(27%)
7.2
(40%)
Potassium (mg)
(%DV)
232
(5%)
657.6
(14%)
1025.8
(22%)
Magnesium (mg)
(%DV)
71.9
(17%)
205
(49%)
274.9
(65%)
Phosphorus (mg)
(%DV)
270.9
(22%)
525.8
(42%)
968.3
(77%)
Sodium (mg)
(%DV)
269.7
(11%)
31.7
(1%)
13.8
(1%)
Zinc (mg)
(%DV)
1.2
(11%)
5.1
(46%)
14.1
(128%)
Copper (mg)
(%DV)
0.2
(22%)
0.8
(88%)
0.9
(102%)
Manganese (mg)
(%DV)
1.9
(82%)
4.9
(212%)
15.3
(665%)
Selenium (μg)
(%DV)
5.3
(10%)
31
(56%)
91.1
(166%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)58122115
Vitamin A, RAE (μg)
(%DV)
0
(0%)
1.2
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0.1
(0%)
1.5
(2%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.4
(31%)
0.7
(56%)
2.2
(180%)
Riboflavin (B2) (mg)
(%DV)
0.1
(5%)
0.4
(33%)
0.6
(44%)
Niacin (B3) (mg)
(%DV)
5
(31%)
3.3
(21%)
7.8
(49%)
Vitamin B5 (PA) (mg)
(%DV)
0.5
(10%)
0.9
(18%)
2.6
(52%)
Vitamin B6 (mg)
(%DV)
0.5
(29%)
0.5
(27%)
1.5
(88%)
Folate (B9) (μg)
(%DV)
200.1
(50%)
102.5
(26%)
323.2
(81%)
Folic acid (μg)
(%DV)
189.1
(47%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
11
(3%)
102.5
(26%)
323.2
(81%)
Folate (DFE) (μg)
(%DV)
332.3
(83%)
102.5
(26%)
323.2
(81%)
Choline (mg)
(%DV)
18.5
(3%)
60
(11%)
~
(~%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
2.3
(0%)
23.2
(1%)
0
(0%)
Beta Carotene (μg)
(%RDA)
1.2
(0%)
13.4
(0%)
~
(~%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
Lycopene (μg)00~
Lut + Zeaxan (μg)96.3167.1~
Vitamin E (mg)
(%DV)
0.4
(2%)
13.5
(90%)
~
(~%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)0
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
1.2
(1%)
6.5
(5%)
~
(~%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)58122115
Water (g)27.112.8
Ash (g)235
Alcohol (g)00~
Caffeine (mg)00~
Theobromine (mg)00~
 Carbohydrates
Food ##1#2#3
Weight (g)58122115
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)58122115
Omega 3s (mg)
(%AI)
35
(2%)
5
(0%)
831
(52%)
Omega 6s (mg)
(%AI)
418
(2%)
8777
(52%)
6080
(36%)
Omega 3 to Omega 6 Ratio0.09
 
0
 
0.14
 
Omega 6 to Omega 3 Ratio11.8
 
1798.5
 
7.31
 
4:0 (mg)00~
6:0 (mg)018~
8:0 (mg)0206~
10:0 (mg)0161~
12:0 (mg)11211~
13:0 (mg)~~~
14:0 (mg)245615
15:0 (mg)0~~
16:0 (mg)17919431825
17:0 (mg)0~~
18:0 (mg)864163
20:0 (mg)065~
22:0 (mg)077~
24:0 (mg)013~
Monosaturated Fats (mg)122
 
13360
 
1570
 
14:1 (mg)00~
15:1 (mg)0~~
16:1 undifferentiated (mg)27239
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)0~~
18:1 undifferentiated (mg)110131801532
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)2101~
22:1 undifferentiated (mg)0
 
5
 
~
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)0~~
Polyunsaturated Fats (mg)452
 
9527
 
6912
 
18:2 undifferentiated (mg)41887776080
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)35745831
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)02~
20:2 n-6 c,c (mg)0~~
20:3 undifferentiated (mg)0~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
~
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
2
 
~
 
21:5 (mg)0~~
22:4 (mg)00~
Docosapentaenoic Acid (DPA) (mg)00~
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
~
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)58122115
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
~
(~%)
227
(81%)
365
(130%)
Threonine (mg)
(%RDI)
~
(~%)
584
(56%)
1113
(106%)
Isoleucine (mg)
(%RDI)
~
(~%)
666
(48%)
974
(70%)
Leucine (mg)
(%RDI)
~
(~%)
1192
(44%)
1807
(66%)
Lysine (mg)
(%RDI)
~
(~%)
770
(37%)
1688
(80%)
Methionine (mg)
(%RDI)
~
(~%)
275
(38%)
524
(72%)
Cystine (mg)
(%RDI)
~
(~%)
368
(128%)
527
(184%)
Phenylalanine (mg)
(%RDI)
~
(~%)
815
(93%)
1067
(122%)
Tyrosine (mg)
(%RDI)
~
(~%)
462
(53%)
810
(93%)
Valine (mg)
(%RDI)
~
(~%)
852
(47%)
1378
(76%)
Arginine (mg)~15602147
Histidine (mg)
(%RDI)
~
(~%)
426
(61%)
739
(106%)
Alanine (mg)~8471699
Aspartic acid (mg)~17032381
Glutamic acid (mg)~37954594
Glycine (mg)~9911638
Proline (mg)~8031416
Serine (mg)~8151267
Hydroxyproline (mg)~0~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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