Comparing Nutrients in 300 calories POST Bran Flakes VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Weight per 300 calories

• POST Bran Flakes: 92g
• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN: 91g

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, QUAKER, QUAKER CRUNCHY BRAN?

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	3.8% 3.68g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	6.37% 1.1g	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	58.3% 76g	130g per day for Men 19-50 years
Sugars	23.5% 17g	26% 18.7g	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	36.5% 14g	38g per day for Men 19-50 years
Protein	16% 9.05g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	76% 685μg	0.81% 7.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	38.2% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.3mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.82% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.55mg	142% 1.85mg	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	352% 1408μg	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% 0mg	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	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	0.23% 0.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	4.02% 40.2mg	6.44% 64.4mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	11.8% 0.11mg	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	351% 28mg	8mg per day for Men 19-50 years
Magnesium	50% 209mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.33mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	6.37% 217mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.57mg	126% 14mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.061% 2.27g	3700g per day for Men 19-50 years

POST Bran Flakes VS Cereals Ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of POST Bran Flakes vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• 300 calories of POST Bran Flakes have 94.5 times more Vitamin A, 2.6 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 2.3 times more Vitamin B9 than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN:

• 300 calories of POST Bran Flakes have 4.3 times more Copper, 3.8 times more Magnesium, 2.4 times more Phosphorus, 2.3 times more Potassium and 4.8 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 1.6 times more Calcium, 1.4 times more Sodium and 3 times more Zinc than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain similar levels of Iron per 300 calories.
• 300 calories of POST Bran Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of POST Bran Flakes have 1.2 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of POST Bran Flakes provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide inadequate amounts of Omega 3 in 300 calories.