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

Macros Ratio

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

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	22.4% 651kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	8.22% 7.98g	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	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.98% 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% 171g	130g per day for Men 19-50 years
Sugars	51% 37g	94% 68g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	35% 19.6g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	165% 1486μg	184% 1653μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	240% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	230% 36.8mg	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	282% 3.67mg	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	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	460% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	49% 44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 264IU	98% 587IU	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, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	31% 0.28mg	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	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	7.56% 31.8mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	37% 20.2μg	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	70.3% 1054mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.16% 5.95g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Bran Flakes have 1.8 times more Vitamin B9 and 5.9 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin C and 2.2 times more Vitamin D than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12 and Vitamin K per 7 oz.

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

• Cereals ready-to-eat, POST Bran Flakes have 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 Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Sodium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST Bran Flakes have 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.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.9 times more Fat, 9 times more Saturated Fat and 1.8 times more Sugars than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.