Comparing Nutrients in 14 ounces POST Bran Flakes VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	45% 1302kcal	45.3% 1314kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	25% 8.06g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	28% 4.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	255% 332g	130g per day for Men 19-50 years
Sugars	102% 74g	113% 82g	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	160% 60.7g	38g per day for Men 19-50 years
Protein	70% 39.3g	45% 25.3g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	330% 2973μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	528% 6.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.3mg	506% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	622% 8.1mg	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	1542% 6168μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.4% 3.06mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	17.5% 175mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	51.6% 0.46mg	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	1537% 123mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	NA	62% 1.42mg	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	105% 738mg	700mg per day for Men 19-50 years
Potassium	62.2% 2115mg	28% 949mg	3400mg per day for Men 19-50 years
Selenium	379% 208μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	143% 2143mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	552% 60.7mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN per 14 oz

Compare the macro and micronutrient content in 14 oz of POST Bran Flakes versus 14 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN:

• 14 ounces of POST Bran Flakes have 93.6 times more Vitamin A, 2.6 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 2.3 times more Vitamin B9 than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for POST Bran Flakes vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• 14 ounces of POST Bran Flakes have 4.3 times more Copper, 3.8 times more Magnesium, 2.4 times more Phosphorus, 2.2 times more Potassium and 4.7 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 1.6 times more Calcium, 1.4 times more Sodium and 3.1 times more Zinc than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of POST Bran Flakes have 2.5 times more Omega 3 and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 1.9 times more Fat and 5.1 times more Saturated Fat than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN offer comparable quantities of Energy, Omega 6, Carbohydrate, Sugars and Fiber per 14 ounces.