Comparing Nutrients in 500 calories POST Bran Flakes VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Weight per 500 calories

• POST Bran Flakes: 152g
• Cereals ready-to-eat, POST, FRUITY PEBBLES: 124g

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

Which food has more nutrients per 500 calories - POST Bran Flakes or Cereals ready-to-eat, POST, FRUITY PEBBLES?

Macros Ratio

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

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	14% 4.48g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	9.96% 1.7g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	82.4% 107g	130g per day for Men 19-50 years
Sugars	39% 28.4g	59% 42.6g	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	73.4% 28g	2.6% 1g	38g per day for Men 19-50 years
Protein	27% 15g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	127% 1142μg	115% 1036μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.5mg	144% 23mg	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	199% 2.6mg	177% 2.3mg	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	254% 1017μg	115% 460μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	318% 7.62μg	288% 6.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	30.7% 27.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.8% 203IU	61.4% 368IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.83% 1.17mg	1.08% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.78% 2.13μg	1.35% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	6.7% 67mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	19.3% 0.17mg	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	534% 42.7mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	4.74% 20mg	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	98% 684mg	12.6% 88.3mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	2.63% 89.6mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	55% 823mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.1% 3.73g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Bran Flakes have 2.2 times more Vitamin B9 and 7.3 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin C and 1.8 times more Vitamin D than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12 per 500 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin K in 500 kcal.

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

• Cereals ready-to-eat, POST Bran Flakes have 2.8 times more Calcium, 4.4 times more Copper, 5.1 times more Iron, 17.5 times more Magnesium, 7.8 times more Phosphorus, 9.1 times more Potassium, 6.3 times more Selenium and 1.2 times more Sodium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST Bran Flakes have 6.7 times more Omega 3, 16.2 times more Omega 6, 28 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.6 times more Fat, 7.3 times more Saturated Fat and 1.5 times more Sugars than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.