Comparing Nutrients in 500 calories Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS POST Bran Flakes

Weight per 500 calories

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS: 134g
• POST Bran Flakes: 152g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, GENERAL MILLS, CHEERIOS or POST Bran Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	POST Bran Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.15% 8.87g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	6.72% 2.15g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	9.96% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	94% 123g	130g per day for Men 19-50 years
Sugars	8.34% 6.05g	39% 28.4g	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	35.7% 13.6g	73.4% 28g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	148% 1331μg	127% 1142μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	159% 25.5mg	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	185% 2.4mg	199% 2.6mg	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	240% 960μg	254% 1017μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	379% 9.1μg	318% 7.62μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	32% 192IU	33.8% 203IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.67% 0.55mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	1.78% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	POST Bran Flakes	Recommended Dietary Allowance
Calcium	48% 480mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	84.7% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	486% 39mg	534% 42.7mg	8mg per day for Men 19-50 years
Magnesium	36.5% 153mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	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	68.5% 480mg	98% 684mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	24% 813mg	3400mg per day for Men 19-50 years
Selenium	61% 33.5μg	146% 80μg	55μg per day for Men 19-50 years
Sodium	44.5% 668mg	55% 823mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	0.14% 5.05g	0.14% 5.2g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, GENERAL MILLS, CHEERIOS VS POST Bran Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, GENERAL MILLS, CHEERIOS or POST Bran Flakes?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs POST Bran Flakes:

• 500 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have more Vitamin C than POST Bran Flakes.
• While 500 kcal of Cereals ready-to-eat, POST Bran Flakes contain 15.9 times more Vitamin B2 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and POST Bran Flakes provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D per 500 calories.
• 500 calories of POST Bran Flakes have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs POST Bran Flakes:

• 500 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 7.2 times more Calcium and 2.4 times more Zinc than POST Bran Flakes.
• While 500 kcal of Cereals ready-to-eat, POST Bran Flakes contain 1.5 times more Copper, 2.3 times more Magnesium, 1.4 times more Phosphorus and 2.4 times more Selenium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and POST Bran Flakes contain similar levels of Iron, Potassium and Sodium per 500 calories.
• 500 calories of POST Bran Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 1.7 times more Omega 6 than POST Bran Flakes.
• While 500 kcal of Cereals ready-to-eat, POST Bran Flakes contain 4.7 times more Sugars and 2.1 times more Fiber than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and POST Bran Flakes offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of POST Bran Flakes provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Cereals ready-to-eat, POST Bran Flakes provide inadequate amounts of Omega 3 in 500 calories.