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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	POST Bran Flakes	Recommended Dietary Allowance
Energy	144% 4170kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	123% 39.2g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	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	605% 787g	619% 805g	130g per day for Men 19-50 years
Sugars	460% 334g	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	71% 27g	482% 183g	38g per day for Men 19-50 years
Protein	127% 71g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	832% 7490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1275% 15.3mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1332% 17.3mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1273% 204mg	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	1568% 20.4mg	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	3885% 15540μg	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	0% 0mg	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	40.7% 6.1mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	POST Bran Flakes	Recommended Dietary Allowance
Calcium	9% 90mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	2295% 184mg	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	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	277% 1940mg	641% 4490mg	700mg per day for Men 19-50 years
Potassium	69.4% 2360mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	955% 525μg	55μg per day for Men 19-50 years
Sodium	495% 7420mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	1390% 153mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.92% 34g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 1.2 times more Vitamin B2, 1.2 times more Vitamin B3 and 2.3 times more Vitamin B9 than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 93.6 times more Vitamin A, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and POST Bran Flakes provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

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

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 1.4 times more Sodium and 3.1 times more Zinc than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 4.9 times more Calcium, 4.5 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 2.3 times more Phosphorus, 2.3 times more Potassium and 7 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 1.3 times more Energy, 4.4 times more Fat, 9.8 times more Saturated Fat, 1.9 times more Omega 6 and 1.8 times more Sugars than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 4 times more Omega 3, 6.8 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and POST Bran Flakes offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3