Comparing Nutrients in 100 grams Cereals ready-to-eat, granola, homemade VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Energy	17% 489kcal	11.3% 328kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	62% 80.5g	130g per day for Men 19-50 years
Sugars	27.3% 20g	25.7% 18.6g	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	23.4% 8.9g	48% 18.3g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	83.2% 749μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	21% 84μg	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 133IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	74% 11mg	5.13% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	POST Bran Flakes	Recommended Dietary Allowance
Calcium	7.6% 76mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	55.6% 0.5mg	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	49.4% 3.95mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	54.5% 229mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	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	61.6% 431mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	95% 52.5μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.16% 5.84g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS POST Bran Flakes per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, granola, homemade versus 100 g of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, granola, homemade vs POST Bran Flakes:

• 100 grams of Cereals ready-to-eat, granola, homemade have 14.4 times more Vitamin E and 3.8 times more Vitamin K than POST Bran Flakes.
• While 100 g of Cereals ready-to-eat, POST Bran Flakes contain 749 times more Vitamin A, 2.4 times more Vitamin B1, 4 times more Vitamin B2, 6.1 times more Vitamin B3, 4.6 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• 100 grams of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 100 grams of POST Bran Flakes have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, granola, homemade vs POST Bran Flakes:

• 100 grams of Cereals ready-to-eat, granola, homemade have 1.7 times more Calcium and 1.3 times more Copper than POST Bran Flakes.
• While 100 g of Cereals ready-to-eat, POST Bran Flakes contain 7.1 times more Iron, 1.4 times more Magnesium, 2.1 times more Selenium and 20.8 times more Sodium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and POST Bran Flakes contain similar levels of Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, granola, homemade have 1.5 times more Energy, 11.6 times more Fat, 9.9 times more Saturated Fat, 7 times more Omega 3, 6.5 times more Omega 6 and 1.4 times more Protein than POST Bran Flakes.
• While 100 g of Cereals ready-to-eat, POST Bran Flakes contain 1.5 times more Carbohydrate and 2.1 times more Fiber than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and POST Bran Flakes offer comparable quantities of Sugars per 100 grams.