Comparing Nutrients in 1 kilogram Cereals ready-to-eat, granola, homemade VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Energy	169% 4890kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	251% 243g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	124% 39.6g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	423% 72g	65.4% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	414% 539g	619% 805g	130g per day for Men 19-50 years
Sugars	273% 198g	257% 186g	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	234% 89g	482% 183g	38g per day for Men 19-50 years
Protein	244% 137g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	832% 7490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	457% 5.5mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	1044% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	1308% 17mg	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	210% 840μg	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	740% 111mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Calcium	76% 760mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	719% 6.47mg	556% 5mg	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	494% 39.5mg	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	545% 2290mg	420mg per day for Men 19-50 years
Manganese	1737% 40mg	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	616% 4310mg	641% 4490mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	955% 525μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	379% 41.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS POST Bran Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, granola, homemade versus 1 kg of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, granola, homemade vs POST Bran Flakes:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 14.4 times more Vitamin E and 3.8 times more Vitamin K than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 749 times more Vitamin A, 2.4 times more Vitamin B1, 4 times more Vitamin B2, 6.1 times more Vitamin B3, 4.6 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• 1 kilogram of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of POST Bran Flakes have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, granola, homemade vs POST Bran Flakes:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 1.7 times more Calcium and 1.3 times more Copper than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 7.1 times more Iron, 1.4 times more Magnesium, 2.1 times more Selenium and 20.8 times more Sodium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and POST Bran Flakes contain similar levels of Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 1.5 times more Energy, 11.6 times more Fat, 9.9 times more Saturated Fat, 7 times more Omega 3, 6.5 times more Omega 6 and 1.4 times more Protein than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 1.5 times more Carbohydrate and 2.1 times more Fiber than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and POST Bran Flakes offer comparable quantities of Sugars per one kilogram.