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

Weight per 300 calories

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

Cereals ready-to-eat, granola, homemade have 1.5 times more energy per unit of mass than Cereals ready-to-eat, POST Bran Flakes, which is very high in comparison to other foods. POST Bran Flakes having high energy density.

Which food has more nutrients per 300 calories - POST Bran Flakes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.6g	25.4% 33g	130g per day for Men 19-50 years
Sugars	23.5% 17g	16.8% 12g	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	44% 16.7g	14.4% 5.46g	38g per day for Men 19-50 years
Protein	16% 9.05g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	76% 685μg	0.068% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.3mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.23% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.55mg	17.5% 0.23mg	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	153% 610μg	13% 51.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	191% 4.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.82% 0.74mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	20.3% 122IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.7% 0.7mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	2.7% 3.25μg	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	4.02% 40.2mg	4.66% 46.6mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	44% 0.4mg	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	320% 25.6mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	50% 209mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.45mg	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	58.7% 411mg	37.8% 264mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.57mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.097% 3.6g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Bran Flakes have 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.
• While Cereals ready-to-eat, granola, homemade contain 9.7 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

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

• Cereals ready-to-eat, POST Bran Flakes have 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, POST Bran Flakes and Cereals ready-to-eat, granola, homemade have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST Bran Flakes have 2.2 times more Carbohydrate, 1.4 times more Sugars and 3.1 times more Fiber than Cereals ready-to-eat, granola, homemade.
• While Cereals ready-to-eat, granola, homemade contain 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 Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, granola, homemade have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.