Comparing Nutrients in 1 pound POST Bran Flakes VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	51.3% 1488kcal	76.5% 2218kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	5.67% 1.8g	56% 18g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	173% 2.77g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	192% 32.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	188% 244g	130g per day for Men 19-50 years
Sugars	116% 84.4g	124% 90g	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	218% 83g	106% 40.4g	38g per day for Men 19-50 years
Protein	80% 45g	111% 62g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	377% 3397μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	129% 1.68mg	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	756% 3025μg	95% 381μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	101% 603IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	336% 50.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	20% 200mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	326% 2.93mg	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	1588% 127mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	NA	788% 18mg	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	291% 2037mg	279% 1955mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	172% 19mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.72% 26.5g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Cereals ready-to-eat, granola, homemade per 1 lb

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

Lets compare vitamin content per 1 pound of POST Bran Flakes vs Cereals ready-to-eat, granola, homemade:

• 1 pound of POST Bran Flakes has 749 times more Vitamin A, 2.4 times more Vitamin B1, 4 times more Vitamin B2, 6.1 times more Vitamin B3, 4.6 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• While 1 lb of Cereals ready-to-eat, granola, homemade contains 14.4 times more Vitamin E and 3.8 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• 1 pound of POST Bran Flakes have insufficient amounts of Vitamin K
• 1 pound of Cereals ready-to-eat, granola, homemade 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, granola, homemade have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for POST Bran Flakes vs Cereals ready-to-eat, granola, homemade:

• 1 pound of POST Bran Flakes has 7.1 times more Iron, 1.4 times more Magnesium, 2.1 times more Selenium and 20.8 times more Sodium than Cereals ready-to-eat, granola, homemade.
• While 1 lb of Cereals ready-to-eat, granola, homemade contains 1.7 times more Calcium and 1.3 times more Copper than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, granola, homemade contain similar levels of Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of POST Bran Flakes has 1.5 times more Carbohydrate and 2.1 times more Fiber than Cereals ready-to-eat, granola, homemade.
• While 1 lb of Cereals ready-to-eat, granola, homemade contains 1.5 times more Energy, 11.6 times more Fat, 9.9 times more Saturated Fat, 7 times more Omega 3, 6.5 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, granola, homemade offer comparable quantities of Sugars per one pound.