Comparing Nutrients in 1 kilogram POST Bran Flakes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	POST Bran Flakes	Oranges with Peel	Recommended Dietary Allowance
Energy	113% 3280kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	1.1% 0.35g	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	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	119% 155g	130g per day for Men 19-50 years
Sugars	257% 186g	NA	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	118% 45g	38g per day for Men 19-50 years
Protein	177% 99g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	832% 7490μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	222% 1330IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.3% 7.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Oranges with Peel	Recommended Dietary Allowance
Calcium	44% 440mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	33.3% 140mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	955% 525μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.92% 34g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of POST Bran Flakes versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of POST Bran Flakes vs Oranges with Peel :

• 1 kilogram of POST Bran Flakes has 57.6 times more Vitamin A, 13 times more Vitamin B1, 28 times more Vitamin B2, 33.4 times more Vitamin B3, 18.3 times more Vitamin B6, 22.2 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Cereals ready-to-eat, POST Bran Flakes.
• 1 kilogram of POST Bran Flakes have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 1 kilogram for POST Bran Flakes vs Oranges with Peel :

• 1 kilogram of POST Bran Flakes has 8.8 times more Copper, 35 times more Iron, 16.4 times more Magnesium, 20.4 times more Phosphorus, 2.7 times more Potassium, 75 times more Selenium, 270 times more Sodium and 45.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.6 times more Calcium and 24.2 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of POST Bran Flakes has 5.2 times more Energy, 7 times more Fat, 5.4 times more Omega 3, 25.3 times more Omega 6, 5.2 times more Carbohydrate, 4.1 times more Fiber and 7.6 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6