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	7%	19%	74%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	POST Bran Flakes	Recommended Dietary Allowance
Energy	28.5% 828kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.78g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	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	120% 156g	123% 160g	130g per day for Men 19-50 years
Sugars	91% 66.2g	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	14% 5.36g	96% 36.3g	38g per day for Men 19-50 years
Protein	25% 14g	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	1.76% 16μg	165% 1486μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.44mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	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	311% 4.04mg	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	771% 3084μg	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% 0mg	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	8.07% 1.2mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	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	1.8% 18mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	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	455% 36.4mg	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	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	55% 385mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	31% 1058mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	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 B2, 1.2 times more Vitamin B3 and 2.3 times more Vitamin B9 than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 93.6 times more Vitamin A, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and POST Bran Flakes provide similar amounts of Vitamin B1 and Vitamin B6 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 1.4 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 4.9 times more Calcium, 4.5 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 2.3 times more Phosphorus, 2.3 times more Potassium and 7 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 1.3 times more Energy, 4.4 times more Fat, 9.8 times more Saturated Fat, 1.9 times more Omega 6 and 1.8 times more Sugars than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 4 times more Omega 3, 6.8 times more Fiber and 1.4 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