Comparing Nutrients in 500 calories POST Bran Flakes VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Weight per 500 calories

• POST Bran Flakes: 152g
• Cereals ready-to-eat, QUAKER, KING VITAMAN: 131g

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

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

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	4.65% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	2.62% 0.042g	1.6g per day for Men 19-50 years
Omega 6	9.96% 1.7g	8.38% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	84.6% 110g	130g per day for Men 19-50 years
Sugars	39% 28.4g	36.7% 26.6g	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	11.7% 4.46g	38g per day for Men 19-50 years
Protein	27% 15g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	127% 1142μg	141% 1270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.5mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	169% 2.2mg	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	438% 1751μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	318% 7.62μg	273% 6.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	58.3% 52.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.8% 203IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.83% 1.17mg	40% 5.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.78% 2.13μg	0.22% 0.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	6.7% 67mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	13.3% 0.12mg	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	476% 38mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	NA	23.5% 0.54mg	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	47% 328mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	10.3% 352mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	15.5% 8.53μg	55μg per day for Men 19-50 years
Sodium	55% 823mg	72% 1083mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.12% 4.4g	3700g per day for Men 19-50 years

POST Bran Flakes VS Cereals Ready-to-eat, QUAKER, KING VITAMAN Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of POST Bran Flakes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 500 calories of POST Bran Flakes have more Vitamin D than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 500 kcal of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.7 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, KING VITAMAN provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12 per 500 calories.
• 500 calories of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin E
• 500 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for POST Bran Flakes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 500 calories of POST Bran Flakes have 6.4 times more Copper, 3.2 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium and 9.4 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 500 kcal of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.3 times more Sodium and 2.2 times more Zinc than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, KING VITAMAN contain similar levels of Iron per 500 calories.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of POST Bran Flakes have 6.3 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, KING VITAMAN offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.