Comparing Nutrients in 14 ounces POST Bran Flakes VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	45% 1302kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	223% 291g	130g per day for Men 19-50 years
Sugars	102% 74g	24.6% 18g	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	191% 72.6g	105% 40g	38g per day for Men 19-50 years
Protein	70% 39.3g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	330% 2973μg	437% 3929μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.3mg	444% 71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	546% 7.1mg	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	662% 2647μg	708% 2834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	1120% 27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	94% 85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	95% 568IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.4% 3.06mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	17.5% 175mg	142% 1417mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	1389% 111mg	1434% 115mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	NA	615% 14mg	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	255% 1782mg	202% 1417mg	700mg per day for Men 19-50 years
Potassium	62.2% 2115mg	74% 2512mg	3400mg per day for Men 19-50 years
Selenium	379% 208μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	143% 2143mg	132% 1973mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	483% 53mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 14 oz

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

Lets compare vitamin content per 14 ounces of POST Bran Flakes vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 14 ounces of POST Bran Flakes have 14 times more Vitamin B2 and 1.9 times more Vitamin E than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 14 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 1.3 times more Vitamin A, 1.4 times more Vitamin B12 and more Vitamin C than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin D per 14 ounces.
• 14 ounces of POST Bran Flakes have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for POST Bran Flakes vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 14 ounces of POST Bran Flakes have 1.3 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus and 2.1 times more Selenium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 14 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 8.1 times more Calcium and 2.7 times more Zinc than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain similar levels of Iron, Potassium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of POST Bran Flakes have 1.3 times more Omega 3, 4.1 times more Sugars and 1.8 times more Fiber than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 14 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 3.1 times more Fat, 4 times more Saturated Fat, 2 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS offer comparable quantities of Energy and Carbohydrate per 14 ounces.