Comparing Nutrients in 14 ounces Cereals ready-to-eat, granola, homemade VS POST Bran Flakes

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Energy	67% 1941kcal	45% 1302kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	152% 2.43g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	246% 319g	130g per day for Men 19-50 years
Sugars	108% 78.6g	102% 74g	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	93% 35.3g	191% 72.6g	38g per day for Men 19-50 years
Protein	97% 54.3g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	330% 2973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	519% 6.75mg	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	83.3% 333μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	294% 44mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Calcium	30% 302mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	220% 2mg	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	196% 15.7mg	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	216% 909mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	NA	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	244% 1711mg	255% 1782mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	379% 208μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	150% 16.6mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.63% 23g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS POST Bran Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, granola, homemade versus 14 oz of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, granola, homemade vs POST Bran Flakes:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 14.4 times more Vitamin E and 3.8 times more Vitamin K than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 749 times more Vitamin A, 2.4 times more Vitamin B1, 4 times more Vitamin B2, 6.1 times more Vitamin B3, 4.6 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• 14 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 14 ounces of POST Bran Flakes have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, granola, homemade vs POST Bran Flakes:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 1.7 times more Calcium and 1.3 times more Copper than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 7.1 times more Iron, 1.4 times more Magnesium, 2.1 times more Selenium and 20.8 times more Sodium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and POST Bran Flakes contain similar levels of Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 1.5 times more Energy, 11.6 times more Fat, 9.9 times more Saturated Fat, 7 times more Omega 3, 6.5 times more Omega 6 and 1.4 times more Protein than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 1.5 times more Carbohydrate and 2.1 times more Fiber than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and POST Bran Flakes offer comparable quantities of Sugars per 14 ounces.