Comparing Nutrients in 7 ounces POST Bran Flakes VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	22.4% 651kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	8.3% 8.06g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	12.6% 4.03g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	128% 166g	130g per day for Men 19-50 years
Sugars	51% 37g	56.6% 41g	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	80% 30.4g	38g per day for Men 19-50 years
Protein	35% 19.6g	22.6% 12.6g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	165% 1486μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	83.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	253% 40.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	311% 4.04mg	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	771% 3084μg	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% 0mg	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	8.86% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	25.8% 0.23mg	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	768% 61.5mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	NA	31% 0.71mg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	14% 474mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	100% 1506mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	276% 30.4mg	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, QUAKER, QUAKER CRUNCHY BRAN per 7 oz

Compare the macro and micronutrient content in 7 oz of POST Bran Flakes versus 7 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN:

• 7 ounces of POST Bran Flakes have 93.6 times more Vitamin A, 2.6 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 2.3 times more Vitamin B9 than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN:

• 7 ounces of POST Bran Flakes have 4.3 times more Copper, 3.8 times more Magnesium, 2.4 times more Phosphorus, 2.2 times more Potassium and 4.7 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 1.6 times more Calcium, 1.4 times more Sodium and 3.1 times more Zinc than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of POST Bran Flakes have 2.5 times more Omega 3 and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 1.9 times more Fat and 5.1 times more Saturated Fat than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN offer comparable quantities of Energy, Omega 6, Carbohydrate, Sugars and Fiber per seven ounces.