Comparing Nutrients in 5 ounces POST Bran Flakes VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	16% 465kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	35.5% 34.5g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	60% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.8% 114g	58.7% 76.4g	130g per day for Men 19-50 years
Sugars	36.4% 26.4g	38.7% 28g	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	68.3% 26g	33% 12.6g	38g per day for Men 19-50 years
Protein	25% 14g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	118% 1062μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	64.7% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	40.3% 0.52mg	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	236% 945μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.4% 189IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.28% 1.1mg	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	78.7% 0.71mg	102% 0.92mg	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	496% 39.7mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	NA	246% 5.66mg	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	91% 636mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	53.7% 5.9mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.22% 8.28g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Cereals ready-to-eat, granola, homemade per 5 oz

Compare the macro and micronutrient content in 5 oz of POST Bran Flakes versus 5 oz of Cereals ready-to-eat, granola, homemade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of POST Bran Flakes vs Cereals ready-to-eat, granola, homemade:

• 5 ounces of POST Bran Flakes have 749 times more Vitamin A, 2.4 times more Vitamin B1, 4 times more Vitamin B2, 6.1 times more Vitamin B3, 4.6 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• While 5 oz of Cereals ready-to-eat, granola, homemade contain 14.4 times more Vitamin E and 3.8 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• 5 ounces of POST Bran Flakes have insufficient amounts of Vitamin K
• 5 ounces of Cereals ready-to-eat, granola, homemade 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, granola, homemade have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for POST Bran Flakes vs Cereals ready-to-eat, granola, homemade:

• 5 ounces of POST Bran Flakes have 7.1 times more Iron, 1.4 times more Magnesium, 2.1 times more Selenium and 20.8 times more Sodium than Cereals ready-to-eat, granola, homemade.
• While 5 oz of Cereals ready-to-eat, granola, homemade contain 1.7 times more Calcium and 1.3 times more Copper than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, granola, homemade contain similar levels of Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of POST Bran Flakes have 1.5 times more Carbohydrate and 2.1 times more Fiber than Cereals ready-to-eat, granola, homemade.
• While 5 oz of Cereals ready-to-eat, granola, homemade contain 1.5 times more Energy, 11.6 times more Fat, 9.9 times more Saturated Fat, 7 times more Omega 3, 6.5 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, granola, homemade offer comparable quantities of Sugars per five ounces.