Comparing Nutrients in 300 calories POST Bran Flakes VS Cereals ready-to-eat, POST, COCOA PEBBLES

Weight per 300 calories

• POST Bran Flakes: 92g
• Cereals ready-to-eat, POST, COCOA PEBBLES: 75.6g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	0.38% 0.064g	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	50% 64.8g	130g per day for Men 19-50 years
Sugars	23.5% 17g	37.3% 27g	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	3.2% 1.2g	38g per day for Men 19-50 years
Protein	16% 9.05g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Vitamin A	76% 685μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.3mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	81.2% 13mg	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	120% 1.55mg	99% 1.3mg	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	65% 261μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	191% 4.57μg	164% 3.93μg	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	20.3% 122IU	34.8% 209IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.7% 0.7mg	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	0.82% 0.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Calcium	4.02% 40.2mg	1.66% 16.6mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	25% 0.23mg	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	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	50% 209mg	5.58% 23.4mg	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	58.7% 411mg	10.3% 71.8mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	19.2% 10.6μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.57mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.051% 1.9g	3700g per day for Men 19-50 years

POST Bran Flakes VS Cereals Ready-to-eat, POST, COCOA PEBBLES Nutrients Per 300 Kcal

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

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

• 300 calories of POST Bran Flakes have 1.2 times more Vitamin B1, 1.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 300 kcal of Cereals ready-to-eat, POST, COCOA PEBBLES contain 1.7 times more Vitamin D than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, POST, COCOA PEBBLES provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B12 per 300 calories.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of POST Bran Flakes have 2 times more Copper, 5.5 times more Iron, 8.9 times more Magnesium, 5.7 times more Phosphorus, 3.3 times more Potassium and 4.5 times more Selenium than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both POST Bran Flakes and Cereals ready-to-eat, POST, COCOA PEBBLES contain similar levels of Sodium and Zinc per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, COCOA PEBBLES lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, POST, COCOA PEBBLES lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of POST Bran Flakes have 13.8 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 300 kcal of Cereals ready-to-eat, POST, COCOA PEBBLES contain 7.4 times more Saturated Fat and 1.6 times more Sugars than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, POST, COCOA PEBBLES offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.