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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, FRUITY PEBBLES 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, POST, FRUITY PEBBLES vs POST Bran Flakes:

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

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

• 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 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, FRUITY PEBBLES and POST Bran Flakes contain similar levels of Sodium and Zinc per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, FRUITY PEBBLES has 1.2 times more Energy, 1.9 times more Fat, 9 times more Saturated Fat and 1.8 times more Sugars than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 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.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and POST Bran Flakes offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6