Nutrition Comparison Tool
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POST, GRAPE-NUTS Cereal
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granola, homemade
×
Wheat germ, crude
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • POST, GRAPE-NUTS Cereal 1/2 cup (1 nlea serving) (x1) 10% DV 209 calories
  • granola, homemade 1 cup (x1) 30% DV 597 calories
  • Wheat germ, crude 100 grams (x1) 18% DV 360 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • POST, GRAPE-NUTS Cereal 1/2 cup (1 nlea serving) (x1) 1% DV 1g
  • granola, homemade 1 cup (x1) 38% DV 29.7g
  • Wheat germ, crude 100 grams (x1) 12% DV 9.7g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • POST, GRAPE-NUTS Cereal 1/2 cup (1 nlea serving) (x1) 17% DV 46.7g
  • granola, homemade 1 cup (x1) 24% DV 65.7g
  • Wheat germ, crude 100 grams (x1) 19% DV 51.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • POST, GRAPE-NUTS Cereal 1/2 cup (1 nlea serving) (x1) 13% DV 6.5g
  • granola, homemade 1 cup (x1) 33% DV 16.7g
  • Wheat germ, crude 100 grams (x1) 46% DV 23.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • POST, GRAPE-NUTS Cereal 1/2 cup (1 nlea serving) (x1) 0% DV 0mg
  • granola, homemade 1 cup (x1) 0% DV 0mg
  • Wheat germ, crude 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • POST, GRAPE-NUTS Cereal 1/2 cup (1 nlea serving) (x1) 1% DV 0.2g
  • granola, homemade 1 cup (x1) 24% DV 4.8g
  • Wheat germ, crude 100 grams (x1) 8% DV 1.7g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • POST, GRAPE-NUTS Cereal 1/2 cup (1 nlea serving) (x1) 27% DV 7.5g
  • granola, homemade 1 cup (x1) 39% DV 10.9g
  • Wheat germ, crude 100 grams (x1) 47% DV 13.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • POST, GRAPE-NUTS Cereal 1/2 cup (1 nlea serving) (x1) 10% DV 5.1g
  • granola, homemade 1 cup (x1) 48% DV 24.2g
  • Wheat germ, crude 100 grams (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • POST, GRAPE-NUTS Cereal 1/2 cup (1 nlea serving) (x1) 90% DV 16.2mg
  • granola, homemade 1 cup (x1) 27% DV 4.8mg
  • Wheat germ, crude 100 grams (x1) 35% DV 6.3mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • POST, GRAPE-NUTS Cereal 1/2 cup (1 nlea serving) (x1) 1% DV 18.6mg
  • granola, homemade 1 cup (x1) 7% DV 92.7mg
  • Wheat germ, crude 100 grams (x1) 3% DV 39mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • POST, GRAPE-NUTS Cereal 1/2 cup (1 nlea serving) (x1) 5% DV 232mg
  • granola, homemade 1 cup (x1) 14% DV 657.6mg
  • Wheat germ, crude 100 grams (x1) 19% DV 892mg
Comparison Table

Table Legend

  1. POST, GRAPE-NUTS Cereal
  2. granola, homemade
  3. Wheat germ, crude
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 58 122 100
Calories
(%DV)		 209
(10%)		 597
(30%)		 360
(18%)
Fat (g)
(%DV)		 1
(1%)		 29.7
(38%)		 9.7
(12%)
Protein (g)
(%DV)		 6.5
(13%)		 16.7
(33%)		 23.2
(46%)
Carbohydrate (g)
(%DV)		 46.7
(17%)		 65.7
(24%)		 51.8
(19%)
Sugars (g)
(%DV)		 5.1
(10%)		 24.2
(48%)		 --
(--%)
Fiber (g)
(%DV)		 7.5
(27%)		 10.9
(39%)		 13.2
(47%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.2
(1%)		 4.8
(24%)		 1.7
(8%)
Net-Carbs (g) 39.1
54.9
38.6
Trans Fatty Acids (g) 0
0.03
--
  Minerals
Food # 1 2 3
Weight (g) 58 122 100
Calcium (mg)
(%DV)		 18.6
(1%)		 92.7
(7%)		 39
(3%)
Iron, Fe (mg)
(%DV)		 16.2
(90%)		 4.8
(27%)		 6.3
(35%)
Potassium, K (mg)
(%DV)		 232
(5%)		 657.6
(14%)		 892
(19%)
Magnesium (mg)
(%DV)		 71.9
(17%)		 205
(49%)		 239
(57%)
Phosphorus, P (mg)
(%DV)		 270.9
(22%)		 525.8
(42%)		 842
(67%)
Sodium (mg)
(%DV)		 269.7
(11%)		 31.7
(1%)		 12
(1%)
Zinc, Zn (mg)
(%DV)		 1.2
(11%)		 5.1
(46%)		 12.3
(112%)
Copper, Cu (mg)
(%DV)		 0.2
(22%)		 0.79
(88%)		 0.8
(88%)
Manganese (mg)
(%DV)		 1.9
(82%)		 4.9
(212%)		 13.3
(578%)
Selenium, Se (mcg)
(%DV)		 5.3
(10%)		 31
(56%)		 79.2
(144%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 58 122 100
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 1.2
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.06
(0%)		 1.5
(2%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.38
(31%)		 0.67
(56%)		 1.9
(157%)
Riboflavin (B2) (mg)
(%DV)		 0.07
(5%)		 0.43
(33%)		 0.5
(38%)
Niacin (B3) (mg)
(%DV)		 5
(31%)		 3.3
(21%)		 6.8
(43%)
Vitamin B5 (PA) (mg)
(%DV)		 0.51
(10%)		 0.92
(18%)		 2.3
(45%)
Vitamin B6 (mg)
(%DV)		 0.5
(29%)		 0.45
(27%)		 1.3
(76%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 200.1
(50%)		 102.5
(26%)		 281
(70%)
Folic acid (mcg)
(%)		 189.1
(47%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 11
(3%)		 102.5
(26%)		 281
(70%)
Folate DFE (mcg)
(%)		 332.3
(83%)		 102.5
(26%)		 281
(70%)
Choline (mg)
(%DV)		 18.5
(3%)		 60
(11%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 1.2
(0%)		 13.4
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) 2.3 23.2 0
Lycopene (mcg) 0
0
--
Lut + Zeaxanthin (mcg) 96.3
167.1
--
Vitamin E (mg)
(%DV)		 0.36
(2%)		 13.5
(90%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 0
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 1.2
(1%)		 6.5
(5%)		 --
(--%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 58 122 100
Water (g) 2
7.1
11.1
Ash (g) 2
3
4
Alcohol (g) 0
0
--
Caffeine (mg) 0
0
--
Theobromine (mg) 0
0
--
PRAL score 6.18
7.16
16.88
  Carbohydrates
Food # 1 2 3
Weight (g) 58 122 100
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
Glucose (Dextrose) (g) --
--
--
Fructose (g) --
--
--
Lactose (g) --
--
--
Maltose (g) --
--
--
Galactose (g) --
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 58 122 100
Monounsaturated Fats (g) 0.122
13.36
1.365
Polyunsaturated Fats (g) 0.452
9.527
6.01
Omega 3s (g)
(%AI)		 0.035
(2%)		 0.745
(47%)		 0.723
(45%)
Omega 6s (g)
(%AI)		 0.418
(2%)		 8.777
(52%)		 5.287
(31%)
Omega 3 to Omega 6 Ratio 0.08
0.08
0.14
Omega 6 to Omega 3 Ratio 11.8
11.77
7.31
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0.002
--
Docosapentaenoic Acid (DPA) (g) 0
0
--
Docosahexaenoic Acid (DHA) (g) 0
0
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) 0
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
--
Caproic (6:0) (g) 0
0.018
--
Caprylic Acid (8:0) (g) 0
0.206
--
Capric Acid (10:0) (g) 0
0.161
--
Lauric Acid (12:0) (g) 0.001
1.211
--
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.002
0.456
0.013
Pentadecanoic Acid (15:0) (g) 0
--
--
Palmitic Acid (16:0) (g) 0.179
1.943
1.587
Margaric Acid (17:0) (g) 0
--
--
Stearic Acid (18:0) (g) 0.008
0.641
0.055
Arachidic Acid (20:0) (g) 0
0.065
--
Behenic Acid (22:0) (g) 0
0.077
--
Lignoceric Acid (24:0) (g) 0
0.013
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
--
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0.002
0.072
0.034
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0
--
--
Oleic Acid (18:1) (g) 0.11
13.18
1.332
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.002
0.101
--
Docosenoic Acid (22:1) (g) 0
0.005
--
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.418
8.777
5.287
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.035
0.745
0.723
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0.002
--
Eicosatrienoic Acid (20:3) (g) 0
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
--
Heneicosapentaenoic Acid 21:5 (g) 0
--
--
22:4 (g) 0
0
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 58 122 100
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 426
(61%)		 643
(92%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 666
(48%)		 847
(61%)
Leucine (mg)
(%RDI)		 --
(--%)		 1192
(44%)		 1571
(58%)
Lysine (mg)
(%RDI)		 --
(--%)		 770
(37%)		 1468
(70%)
Methionine (mg)
(%RDI)		 --
(--%)		 275
(38%)		 456
(63%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 815
(93%)		 928
(106%)
Threonine (mg)
(%RDI)		 --
(--%)		 584
(56%)		 968
(92%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 227
(81%)		 317
(113%)
Valine (mg)
(%RDI)		 --
(--%)		 852
(47%)		 1198
(66%)
Conditional  
Arginine (mg) --
1560
1867
Cystine (mg)
(%RDI)		 --
(--%)		 368
(128%)		 458
(160%)
Glycine (mg) --
991
1424
Proline (mg) --
803
1231
Tyrosine (mg)
(%RDI)		 --
(--%)		 462
(53%)		 704
(80%)
Non-Essential  
Alanine (mg) --
847
1477
Aspartic acid (mg) --
1703
2070
Betaine (mg) --
--
--
Glutamic acid (mg) --
3795
3995
Hydroxyproline (mg) --
0
--
Serine (mg) --
815
1102
Data Source
POST, GRAPE-NUTS Cereal
USDA Food Data Central Standard Release (Common)
granola, homemade
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Wheat germ, crude
USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.