Nutrition Comparison Tool
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      POST, GRAPE-NUTS Cereal
      ×
      granola, homemade
      ×
      Wheat germ, crude
      ×
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      Number of 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.