Comparing Nutrients in 14 ounces POST Bran Flakes VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	45% 1302kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	44.7% 14.3g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	263% 342g	130g per day for Men 19-50 years
Sugars	102% 74g	188% 136g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	70% 39.3g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	330% 2973μg	367% 3306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	460% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	479% 6.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.3mg	459% 73.5mg	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	565% 7.34mg	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	367% 1469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	919% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	196% 1175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.4% 3.06mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	17.5% 175mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	61.7% 0.56mg	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	1389% 111mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	255% 1782mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	62.2% 2115mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	379% 208μg	73.6% 40.5μg	55μg per day for Men 19-50 years
Sodium	143% 2143mg	141% 2108mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	201% 22mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.32% 12g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Bran Flakes have 1.8 times more Vitamin B9 and 5.9 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin C and 2.2 times more Vitamin D than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12 and Vitamin K per 14 oz.

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

• Cereals ready-to-eat, POST Bran Flakes have 2.3 times more Calcium, 3.6 times more Copper, 4.2 times more Iron, 14.3 times more Magnesium, 6.3 times more Phosphorus, 7.4 times more Potassium and 5.1 times more Selenium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST Bran Flakes have 5.4 times more Omega 3, 13.2 times more Omega 6, 22.9 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.9 times more Fat, 9 times more Saturated Fat and 1.8 times more Sugars than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.