Comparing Nutrients in 1 kilogram POST Bran Flakes VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

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

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	113% 3280kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	41.4% 40g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	113% 36g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	65.4% 11g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	662% 861g	130g per day for Men 19-50 years
Sugars	257% 186g	473% 343g	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	482% 183g	21% 8g	38g per day for Men 19-50 years
Protein	177% 99g	82.5% 46.2g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	832% 7490μg	926% 8330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	1158% 14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	1208% 15.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	1158% 185mg	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	1308% 17mg	1423% 18.5mg	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	1668% 6670μg	925% 3700μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	2317% 55.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	247% 222mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	222% 1330IU	493% 2960IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.3% 7.7mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	44% 440mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	156% 1.4mg	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	3500% 280mg	834% 66.7mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	38% 160mg	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	641% 4490mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	955% 525μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	354% 5310mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	505% 55.6mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.81% 30g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Bran Flakes have 1.8 times more Vitamin B9 and 5.9 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin C and 2.2 times more Vitamin D than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12 and Vitamin K per 1 kg.

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

• Cereals ready-to-eat, POST Bran Flakes have 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 Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Sodium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST Bran Flakes have 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.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.9 times more Fat, 9 times more Saturated Fat and 1.8 times more Sugars than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.