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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	POST Bran Flakes	Recommended Dietary Allowance
Energy	27% 788kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.44% 1.43g	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	131% 171g	123% 160g	130g per day for Men 19-50 years
Sugars	121% 87.7g	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	13.6% 5.16g	96% 36.3g	38g per day for Men 19-50 years
Protein	15.8% 8.83g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	165% 1486μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.18mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	207% 33mg	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	327% 4.25mg	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	809% 3235μg	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	0.22% 0.2mg	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	8.33% 1.25mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	POST Bran Flakes	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	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	491% 39.3mg	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	108% 454mg	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	47.6% 333mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	31% 1058mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	96% 1439mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.18% 6.75g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 107 times more Vitamin A, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and POST Bran Flakes provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K in seven ounces.

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

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have 1.3 times more Sodium and 3.1 times more Zinc than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 4 times more Calcium, 4.2 times more Copper, 1.4 times more Iron, 4.2 times more Magnesium, 2.7 times more Phosphorus, 2.9 times more Potassium and 5 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have 1.2 times more Energy, 2.3 times more Fat, 7.7 times more Saturated Fat and 2.4 times more Sugars than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 3.2 times more Omega 3, 1.5 times more Omega 6, 7 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and POST Bran Flakes offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3