Comparing Nutrients in 1 pound POST Bran Flakes VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	51.3% 1488kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	5.67% 1.8g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	19.2% 3.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	281% 365g	130g per day for Men 19-50 years
Sugars	116% 84.4g	55.4% 40g	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	155% 59g	38g per day for Men 19-50 years
Protein	80% 45g	91% 51g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	377% 3397μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	79% 3.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	300% 3.9mg	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	391% 1565μg	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	0.5% 0.45mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	20% 200mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	171% 1.54mg	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	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	NA	638% 14.7mg	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	303% 2118mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	53.4% 1814mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	141% 2109mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	85.4% 9.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 1 lb

Compare the macro and micronutrient content in 1 lb of POST Bran Flakes versus 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal:

• 1 pound of POST Bran Flakes has more Vitamin A, 2 times more Vitamin B1, 11.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.2 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• 1 pound of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for POST Bran Flakes vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 1 pound of POST Bran Flakes has 1.4 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 1.3 times more Potassium, 5.8 times more Selenium and 2.4 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both POST Bran Flakes and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Iron, Phosphorus and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of POST Bran Flakes has 1.4 times more Omega 3, 1.5 times more Omega 6, 2.1 times more Sugars and 1.4 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both POST Bran Flakes and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy, Carbohydrate and Protein per one pound.