Comparing Nutrients in 7 ounces POST Bran Flakes VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

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

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	22.4% 651kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	123% 160g	130g per day for Men 19-50 years
Sugars	51% 37g	24.3% 17.6g	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	68% 25.8g	38g per day for Men 19-50 years
Protein	35% 19.6g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	165% 1486μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	131% 1.7mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 264IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.53mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	75% 0.67mg	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	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	NA	279% 6.42mg	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	132% 927mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.19% 6.95g	3700g per day for Men 19-50 years

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

• 7 ounces of POST Bran Flakes have 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, more Vitamin D and 1.2 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• 7 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 Bran Flakes as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, GRAPE-NUTS Cereal:

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of POST Bran Flakes have 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 POST Bran Flakes and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.