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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	118% 1062μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.8% 0.92mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	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	122% 489μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.86% 0.88mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	POST Bran Flakes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	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	496% 39.7mg	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	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	95% 662mg	91% 636mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.93mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.13% 4.8g	3700g per day for Men 19-50 years

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

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

• 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 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 and more Vitamin D than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and POST Bran Flakes provide similar amounts of Vitamin E per five ounces.
• 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, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K in five ounces.

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

• 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 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 Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and POST Bran Flakes contain similar levels of Iron, Phosphorus and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 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 Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and POST Bran Flakes offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.