Comparing Nutrients in 7 ounces POST Bran Flakes VS Cereals ready-to-eat, POST, COCOA PEBBLES

Macros Ratio

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

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Energy	22.4% 651kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	131% 170g	130g per day for Men 19-50 years
Sugars	51% 37g	98% 71g	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	96% 36.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	35% 19.6g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Vitamin A	165% 1486μg	171% 1540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	213% 34mg	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	260% 3.37mg	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	331% 1324μg	171% 685μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	430% 10.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 264IU	91% 548IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.53mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	66% 0.6mg	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	695% 55.6mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	14.6% 61.5mg	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	127% 891mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	78.6% 1179mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.13% 4.96g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of POST Bran Flakes have 1.9 times more Vitamin B9 and 5.9 times more Vitamin E than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 2.1 times more Vitamin D than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, POST, COCOA PEBBLES provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12 per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C and Vitamin K in seven ounces.

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

• 7 ounces of POST Bran Flakes have 2 times more Calcium, 1.7 times more Copper, 4.5 times more Iron, 7.4 times more Magnesium, 4.7 times more Phosphorus, 2.8 times more Potassium and 3.8 times more Selenium than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both POST Bran Flakes and Cereals ready-to-eat, POST, COCOA PEBBLES contain similar levels of Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of POST Bran Flakes have 5.8 times more Omega 3, 13.1 times more Omega 6, 11.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 2 times more Fat, 9 times more Saturated Fat and 1.9 times more Sugars than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, POST, COCOA PEBBLES offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 3 and Omega 6