Comparing Nutrients in 100 grams POST Bran Flakes VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	11.3% 328kcal	14% 402kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.14% 4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	0.49% 0.084g	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	66.2% 86g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	47.3% 34.3g	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	2.1% 0.8g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	8.25% 4.62g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	83.2% 749μg	93% 833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	116% 18.5mg	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	131% 1.7mg	142% 1.85mg	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	93% 370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	232% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	24.7% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 133IU	49.3% 296IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.13% 0.77mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	15.6% 0.14mg	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	83.4% 6.67mg	8mg per day for Men 19-50 years
Magnesium	54.5% 229mg	3.8% 16mg	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	64% 449mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	2.1% 72mg	3400mg per day for Men 19-50 years
Selenium	95% 52.5μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	35.4% 531mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.081% 3g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Bran Flakes have 1.8 times more Vitamin B9 and 5.9 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin C and 2.2 times more Vitamin D than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12 and Vitamin K per 100 g.

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

• Cereals ready-to-eat, POST Bran Flakes have 2.3 times more Calcium, 3.6 times more Copper, 4.2 times more Iron, 14.3 times more Magnesium, 6.3 times more Phosphorus, 7.4 times more Potassium and 5.1 times more Selenium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST Bran Flakes have 5.4 times more Omega 3, 13.2 times more Omega 6, 22.9 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.9 times more Fat, 9 times more Saturated Fat and 1.8 times more Sugars than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Energy and Carbohydrate per 100 g.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.