Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	POST Bran Flakes	Recommended Dietary Allowance
Energy	49.4% 1433kcal	45% 1302kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	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	246% 319g	246% 319g	130g per day for Men 19-50 years
Sugars	48.5% 35g	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	136% 51.6g	191% 72.6g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	330% 2973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.2mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.2% 3.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	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	342% 1369μg	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	0.44% 0.4mg	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	16.4% 2.46mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	POST Bran Flakes	Recommended Dietary Allowance
Calcium	12.7% 127mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	1389% 111mg	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	216% 909mg	420mg per day for Men 19-50 years
Manganese	558% 13mg	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	265% 1853mg	255% 1782mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	379% 208μg	55μg per day for Men 19-50 years
Sodium	123% 1846mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	74.7% 8.2mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS POST Bran Flakes per 14 oz

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

• 14 oz of Cereals ready-to-eat, POST Bran Flakes contain more Vitamin A, 2 times more Vitamin B1, 11.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and POST Bran Flakes provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs POST Bran Flakes:

• 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 1.4 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 1.3 times more Potassium, 5.8 times more Selenium and 2.4 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and POST Bran Flakes contain similar levels of Iron, Phosphorus and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 1.4 times more Omega 3, 1.5 times more Omega 6, 2.1 times more Sugars and 1.4 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and POST Bran Flakes offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.