Comparing Nutrients in 14 ounces Dried Butternuts VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Dried Butternuts	POST Bran Flakes	Recommended Dietary Allowance
Energy	83.8% 2429kcal	45% 1302kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	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	36.8% 48g	246% 319g	130g per day for Men 19-50 years
Sugars	NA	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	49% 18.7g	191% 72.6g	38g per day for Men 19-50 years
Protein	176% 99g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	330% 2973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	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	65.5% 262μg	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	14% 12.7mg	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	NA	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	POST Bran Flakes	Recommended Dietary Allowance
Calcium	21% 210mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	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	199% 16mg	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	216% 909mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	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	253% 1770mg	255% 1782mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	379% 208μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS POST Bran Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Butternuts 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 Dried Butternuts vs POST Bran Flakes:

• 14 ounces of Dried Butternuts have more Vitamin C than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 124.8 times more Vitamin A, 3.4 times more Vitamin B1, 9.5 times more Vitamin B2, 16 times more Vitamin B3, 3 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Butternuts.
• 14 ounces of Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 14 ounces of POST Bran Flakes have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Dried Butternuts vs POST Bran Flakes:

• 14 ounces of Dried Butternuts have 1.2 times more Calcium than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 7 times more Iron, 1.3 times more Potassium, 3.1 times more Selenium, 540 times more Sodium and 1.6 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and POST Bran Flakes contain similar levels of Copper, Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 1.9 times more Energy, 27.1 times more Fat, 3.3 times more Saturated Fat, 100.2 times more Omega 3, 30.4 times more Omega 6 and 2.5 times more Protein than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 6.7 times more Carbohydrate and 3.9 times more Fiber than Dried Butternuts.