Comparing Nutrients in 1 kilogram POST Bran Flakes VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	113% 3280kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	42% 40.6g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	65.4% 11g	70.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	644% 837g	130g per day for Men 19-50 years
Sugars	257% 186g	285% 207g	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	403% 153g	38g per day for Men 19-50 years
Protein	177% 99g	114% 63.7g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	832% 7490μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	422% 5.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	1331% 17.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	1274% 204mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	1568% 20.4mg	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	3885% 15540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	222% 1330IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.3% 7.7mg	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	44% 440mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	130% 1.17mg	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	3873% 310mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	145% 610mg	420mg per day for Men 19-50 years
Manganese	NA	156% 3.6mg	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	266% 1860mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	70.3% 2390mg	3400mg per day for Men 19-50 years
Selenium	955% 525μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	506% 7590mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	1391% 153mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN per 1 kg

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

Lets compare vitamin content per 1 kilogram of POST Bran Flakes vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• 1 kilogram of POST Bran Flakes has 93.6 times more Vitamin A, 2.6 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contains 2.3 times more Vitamin B9 than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for POST Bran Flakes vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• 1 kilogram of POST Bran Flakes has 4.3 times more Copper, 3.8 times more Magnesium, 2.4 times more Phosphorus, 2.2 times more Potassium and 4.7 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contains 1.6 times more Calcium, 1.4 times more Sodium and 3.1 times more Zinc than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of POST Bran Flakes has 2.5 times more Omega 3 and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contains 1.9 times more Fat and 5.1 times more Saturated Fat than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN offer comparable quantities of Energy, Omega 6, Carbohydrate, Sugars and Fiber per one kilogram.