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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	POST Bran Flakes	Recommended Dietary Allowance
Energy	55% 1596kcal	45% 1302kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	44.7% 14.3g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	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	263% 342g	246% 319g	130g per day for Men 19-50 years
Sugars	188% 136g	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	8.36% 3.18g	191% 72.6g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	367% 3306μg	330% 2973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	460% 5.5mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	479% 6.23mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	459% 73.5mg	414% 66.3mg	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	565% 7.34mg	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	367% 1469μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	919% 22μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	196% 1175IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES 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, POST, FRUITY PEBBLES vs POST Bran Flakes:

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

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

• 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 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, FRUITY PEBBLES and POST Bran Flakes contain similar levels of Sodium and Zinc per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 1.2 times more Energy, 1.9 times more Fat, 9 times more Saturated Fat and 1.8 times more Sugars than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 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.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and POST Bran Flakes offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6