Comparing Nutrients in 5 ounces POST Bran Flakes VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	16% 465kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	6% 1.02g	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	87.8% 114g	130g per day for Men 19-50 years
Sugars	36.4% 26.4g	17.3% 12.6g	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	68.3% 26g	48.5% 18.4g	38g per day for Men 19-50 years
Protein	25% 14g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	118% 1062μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	76.8% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	94% 1.2mg	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	236% 945μg	122% 489μg	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	0.16% 0.14mg	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	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	78.7% 0.71mg	53.5% 0.48mg	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	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	NA	199% 4.6mg	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	95% 662mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	16.7% 567mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	26.7% 2.93mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of POST Bran Flakes versus 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal:

• 5 ounces of POST Bran Flakes have more Vitamin A, 2 times more Vitamin B1, 11.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.2 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• 5 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for POST Bran Flakes vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 5 ounces of POST Bran Flakes have 1.4 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 1.3 times more Potassium, 5.8 times more Selenium and 2.4 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both POST Bran Flakes and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Iron, Phosphorus and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of POST Bran Flakes have 1.4 times more Omega 3, 1.5 times more Omega 6, 2.1 times more Sugars and 1.4 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both POST Bran Flakes and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.