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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	POST Bran Flakes	Recommended Dietary Allowance
Energy	56.5% 1637kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	29.6% 5.04g	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	55.4% 40g	116% 84.4g	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	155% 59g	218% 83g	38g per day for Men 19-50 years
Protein	91% 51g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	377% 3397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	246% 2.95mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	244% 39mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	593% 7.7mg	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	391% 1565μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.7% 2.8mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	POST Bran Flakes	Recommended Dietary Allowance
Calcium	14.5% 145mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	252% 2.27mg	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	134% 562mg	247% 1039mg	420mg per day for Men 19-50 years
Manganese	638% 14.7mg	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	303% 2118mg	291% 2037mg	700mg per day for Men 19-50 years
Potassium	53.4% 1814mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	141% 2109mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	85.4% 9.4mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.42% 15.4g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs POST Bran Flakes:

• 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 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 and more Vitamin D than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and POST Bran Flakes provide similar amounts of Vitamin E per one pound.
• 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, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K in one pound.

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

• 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 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 Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and POST Bran Flakes contain similar levels of Iron, Phosphorus and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 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 Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and POST Bran Flakes offer comparable quantities of Energy, Carbohydrate and Protein per one pound.