Comparing Nutrients in 1 pound 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	65.2% 1891kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	55.6% 17.8g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	56.7% 9.64g	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	274% 357g	281% 365g	130g per day for Men 19-50 years
Sugars	209% 151g	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	32.2% 12.2g	218% 83g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	377% 3397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	578% 6.94mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	604% 7.86mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	577% 92mg	473% 75.7mg	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	711% 9.24mg	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	1762% 7049μg	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% 0mg	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	18.4% 2.77mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	5.3% 6.35μg	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	4.1% 41mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	1041% 83.3mg	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	74.5% 313mg	247% 1039mg	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	126% 880mg	291% 2037mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	224% 3366mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	630% 69.4mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.42% 15.4g	3700g per day for Men 19-50 years

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3