Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, FRUITY PEBBLES VS POST Bran Flakes

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	POST Bran Flakes	Recommended Dietary Allowance
Energy	19.6% 570kcal	16% 465kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	87.8% 114g	130g per day for Men 19-50 years
Sugars	67% 48.6g	36.4% 26.4g	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	3% 1.13g	68.3% 26g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	131% 1181μg	118% 1062μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.23mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	148% 23.7mg	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	202% 2.62mg	185% 2.4mg	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	131% 524μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	328% 7.9μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.23% 0.18mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	POST Bran Flakes	Recommended Dietary Allowance
Calcium	2.7% 27mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	78.7% 0.71mg	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	118% 9.45mg	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	77.3% 325mg	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	14.4% 101mg	91% 636mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	50% 753mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	71.6% 7.9mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.13% 4.8g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin C and 2.2 times more Vitamin D than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 1.8 times more Vitamin B9 and 5.9 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and POST Bran Flakes provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12 per five ounces.
• 5 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E
• 5 ounces of POST Bran Flakes have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin K in five ounces.

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

• 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 2.3 times more Calcium, 3.6 times more Copper, 4.2 times more Iron, 14.3 times more Magnesium, 6.3 times more Phosphorus, 7.4 times more Potassium and 5.1 times more Selenium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and POST Bran Flakes contain similar levels of Sodium and Zinc per five ounces.
• 5 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 1.2 times more Energy, 1.9 times more Fat, 9 times more Saturated Fat and 1.8 times more Sugars than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 5.4 times more Omega 3, 13.2 times more Omega 6, 22.9 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and POST Bran Flakes offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6