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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	83.2% 749μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	28.5% 0.37mg	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	167% 667μg	21% 84μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 133IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.13% 0.77mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Cereals ready-to-eat, POST Bran Flakes have 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.
• While Cereals ready-to-eat, granola, homemade contain more Vitamin C, 14.4 times more Vitamin E and 3.8 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.

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

• Cereals ready-to-eat, POST Bran Flakes have 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.
• While Cereals ready-to-eat, granola, homemade contain 1.7 times more Calcium and 1.3 times more Copper than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, granola, homemade have similar amounts of Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST Bran Flakes have 1.5 times more Carbohydrate and 2.1 times more Fiber than Cereals ready-to-eat, granola, homemade.
• While Cereals ready-to-eat, granola, homemade contain 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 Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, granola, homemade have similar amounts of Sugars per 100 g.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.