Comparing Nutrients in 7 ounces Cereals ready-to-eat, granola, homemade VS POST Bran Flakes

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Energy	33.5% 970kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48.2g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.85g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	75.8% 1.2g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	123% 160g	130g per day for Men 19-50 years
Sugars	54% 39.3g	51% 37g	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	46.5% 17.7g	96% 36.3g	38g per day for Men 19-50 years
Protein	48.4% 27g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	165% 1486μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	260% 3.37mg	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	41.7% 167μg	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	147% 22mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Calcium	15% 151mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	110% 0.99mg	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	98% 7.84mg	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	345% 7.93mg	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	122% 855mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	31% 1058mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	75.2% 8.28mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS POST Bran Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, granola, homemade versus 7 oz of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, granola, homemade vs POST Bran Flakes:

• 7 ounces of Cereals ready-to-eat, granola, homemade have 14.4 times more Vitamin E and 3.8 times more Vitamin K than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 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.
• 7 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 7 ounces of POST Bran Flakes have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, granola, homemade vs POST Bran Flakes:

• 7 ounces of Cereals ready-to-eat, granola, homemade have 1.7 times more Calcium and 1.3 times more Copper than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 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.
• Both Cereals ready-to-eat, granola, homemade and POST Bran Flakes contain similar levels of Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, granola, homemade have 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 POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 1.5 times more Carbohydrate and 2.1 times more Fiber than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and POST Bran Flakes offer comparable quantities of Sugars per seven ounces.