Comparing Nutrients in 100 calories POST Bran Flakes VS Cereals ready-to-eat, granola, homemade

Weight per 100 calories

• POST Bran Flakes: 30.5g
• Cereals ready-to-eat, granola, homemade: 20.4g

Cereals ready-to-eat, granola, homemade have 1.5 times more energy per unit of mass than Cereals ready-to-eat, POST Bran Flakes, which is very high in comparison to other foods. POST Bran Flakes having high energy density.

Which food has more nutrients per 100 calories - POST Bran Flakes or Cereals ready-to-eat, granola, homemade?

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	5.13% 4.97g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	1.66% 0.027g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	8.48% 11g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	5.6% 4.05g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.7% 5.58g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	5.4% 3g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	25.4% 228μg	0.023% 0.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	9.34% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	5.57% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.08% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	5.82% 0.076mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 203μg	4.3% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	63.5% 1.52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.27% 0.25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.76% 40.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.57% 0.23mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.43μg	0.9% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	1.55% 15.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	14.7% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	107% 8.54mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	8.18% 34.4mg	420mg per day for Men 19-50 years
Manganese	NA	35.5% 0.82mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.6% 137mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	4.78% 163mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	9.44% 5.2μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	0.35% 5.3mg	1500mg per day for Men 19-50 years
Zinc	14% 1.52mg	7.75% 0.85mg	11mg per day for Men 19-50 years
Water	0.028% 1.04g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of POST Bran Flakes vs Cereals ready-to-eat, granola, homemade:

• Cereals ready-to-eat, POST Bran Flakes have 1116.6 times more Vitamin A, 3.5 times more Vitamin B1, 5.9 times more Vitamin B2, 9.1 times more Vitamin B3, 6.8 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• While Cereals ready-to-eat, granola, homemade contain 9.7 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for POST Bran Flakes vs Cereals ready-to-eat, granola, homemade:

• Cereals ready-to-eat, POST Bran Flakes have 10.6 times more Iron, 2 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium, 31 times more Sodium and 1.8 times more Zinc than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, granola, homemade have similar amounts of Calcium and Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, POST Bran Flakes have 2.2 times more Carbohydrate, 1.4 times more Sugars and 3.1 times more Fiber than Cereals ready-to-eat, granola, homemade.
• While Cereals ready-to-eat, granola, homemade contain 7.8 times more Fat, 6.6 times more Saturated Fat, 4.7 times more Omega 3 and 4.3 times more Omega 6 than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, granola, homemade have similar amounts of Energy and Protein per 100 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.