Comparing Nutrients in 300 calories Cereals ready-to-eat, granola, homemade VS POST Bran Flakes

Weight per 300 calories

• Cereals ready-to-eat, granola, homemade: 61.3g
• POST Bran Flakes: 92g

Cereals ready-to-eat, granola, homemade have 1.5 times more energy per 100g than POST Bran Flakes. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST Bran Flakes having high energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, granola, homemade or POST Bran Flakes?

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	23.4% 0.37g	4.97% 0.08g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	5.98% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	16.8% 12g	23.5% 17g	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	14.4% 5.46g	44% 16.7g	38g per day for Men 19-50 years
Protein	15% 8.4g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0.068% 0.61μg	76% 685μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	98% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	95% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.23% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	120% 1.55mg	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	13% 51.5μg	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	191% 4.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.82% 0.74mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20.3% 122IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	45.4% 6.8mg	4.7% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Calcium	4.66% 46.6mg	4.02% 40.2mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	51% 0.46mg	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	30.3% 2.42mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	50% 209mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	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	37.8% 264mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	9.73% 331mg	14.3% 488mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	41.6% 4.57mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.084% 3.1g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Granola, Homemade VS POST Bran Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, granola, homemade or POST Bran Flakes?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, granola, homemade vs POST Bran Flakes:

• 300 calories of Cereals ready-to-eat, granola, homemade have 9.7 times more Vitamin E than POST Bran Flakes.
• While 300 kcal of Cereals ready-to-eat, POST Bran Flakes contain 1116.6 times more Vitamin A, 3.5 times more Vitamin B1, 5.9 times more Vitamin B2, 9.1 times more Vitamin B3, 6.8 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• 300 calories of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 300 calories of POST Bran Flakes have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, granola, homemade vs POST Bran Flakes:

• 300 kcal of Cereals ready-to-eat, POST Bran Flakes contain 10.6 times more Iron, 2 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium, 31 times more Sodium and 1.8 times more Zinc than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and POST Bran Flakes contain similar levels of Copper per 300 calories.
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST Bran Flakes lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, granola, homemade have 7.8 times more Fat, 6.6 times more Saturated Fat, 4.7 times more Omega 3 and 4.3 times more Omega 6 than POST Bran Flakes.
• While 300 kcal of Cereals ready-to-eat, POST Bran Flakes contain 2.2 times more Carbohydrate, 1.4 times more Sugars and 3.1 times more Fiber than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and POST Bran Flakes offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of POST Bran Flakes provide inadequate amounts of Omega 3 and Omega 6