Comparing Nutrients in 500 calories Cereals ready-to-eat, granola, homemade VS POST Bran Flakes

Weight per 500 calories

• Cereals ready-to-eat, granola, homemade: 102g
• POST Bran Flakes: 152g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.05g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	43.3% 7.36g	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	42.4% 55g	94% 123g	130g per day for Men 19-50 years
Sugars	28% 20.2g	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	24% 9.1g	73.4% 28g	38g per day for Men 19-50 years
Protein	25% 14g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0.11% 1.02μg	127% 1142μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	159% 25.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	21.5% 86μg	254% 1017μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	318% 7.62μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.36% 1.23mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	33.8% 203IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	75.7% 11.3mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	1.78% 2.13μg	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	7.77% 77.7mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	84.7% 0.76mg	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	50.5% 4.04mg	534% 42.7mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	63% 441mg	98% 684mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	24% 813mg	3400mg per day for Men 19-50 years
Selenium	47.2% 26μg	146% 80μg	55μg per day for Men 19-50 years
Sodium	1.77% 26.6mg	55% 823mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	0.16% 5.97g	0.14% 5.2g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Granola, Homemade VS POST Bran Flakes Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, granola, homemade vs POST Bran Flakes:

• 500 calories of Cereals ready-to-eat, granola, homemade have 9.7 times more Vitamin E than POST Bran Flakes.
• While 500 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.
• 500 calories of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 500 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 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, granola, homemade vs POST Bran Flakes:

• 500 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 500 calories.
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST Bran Flakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of POST Bran Flakes provide inadequate amounts of Omega 3 and Omega 6