Comparing Nutrients in 1 kilogram Cereals ready-to-eat, RALSTON CRISP RICE VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	POST Bran Flakes	Recommended Dietary Allowance
Energy	132% 3830kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	0% 0g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	17.2% 2.93g	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	663% 862g	619% 805g	130g per day for Men 19-50 years
Sugars	167% 121g	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	8.4% 6.1g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 103g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	482% 183g	38g per day for Men 19-50 years
Protein	119% 67g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	1262% 11360μg	832% 7490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1708% 20.5mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	991% 13mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1810% 290mg	1044% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1490% 19.4mg	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	1515% 6060μg	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2271% 54.5μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	717% 645mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	505% 3030IU	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	POST Bran Flakes	Recommended Dietary Allowance
Calcium	5% 50mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	4091% 327mg	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	545% 2290mg	420mg per day for Men 19-50 years
Manganese	478% 11mg	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	140% 980mg	641% 4490mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	955% 525μg	55μg per day for Men 19-50 years
Sodium	363% 5450mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.98% 36.2g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE vs POST Bran Flakes:

• Cereals ready-to-eat, RALSTON CRISP RICE have 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B3, more Vitamin C and 2.3 times more Vitamin D than Cereals ready-to-eat, POST Bran Flakes.
• While Cereals ready-to-eat, POST Bran Flakes contain 12.8 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Cereals ready-to-eat, POST Bran Flakes have similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin B12 per 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, RALSTON CRISP RICE vs POST Bran Flakes:

• Cereals ready-to-eat, POST Bran Flakes contain 8.8 times more Calcium, 3.4 times more Copper, 10 times more Magnesium, 4.6 times more Phosphorus, 5 times more Potassium, 2.9 times more Selenium and 3.8 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Cereals ready-to-eat, POST Bran Flakes have similar amounts of Iron and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST Bran Flakes contain 1.7 times more Fat, more Omega 3, 3.8 times more Omega 6, 1.5 times more Sugars, 26.1 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Cereals ready-to-eat, POST Bran Flakes have similar amounts of Energy, Saturated Fat and Carbohydrate per 1 kg.
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.