Comparing Nutrients in 100 grams POST Bran Flakes VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	11.3% 328kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.2% 4.06g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	7.03% 1.2g	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	28.5% 20.7g	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	83.2% 749μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	157% 2.04mg	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	389% 1554μg	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	0% 0mg	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	4.47% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	4.4% 44mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	13% 0.12mg	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	387% 31mg	8mg per day for Men 19-50 years
Magnesium	54.5% 229mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	NA	15.6% 0.36mg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	7.03% 239mg	3400mg per day for Men 19-50 years
Selenium	95% 52.5μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	50.6% 759mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN per 100 g

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

Lets compare vitamin content per 100 grams of POST Bran Flakes vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• 100 grams of POST Bran Flakes have 93.6 times more Vitamin A, 2.6 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 100 g of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 2.3 times more Vitamin B9 than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 100 grams.
• 100 grams of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin C and Vitamin K in 100 grams.

Comparing minerals per 100 grams for POST Bran Flakes vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• 100 grams of POST Bran Flakes have 4.3 times more Copper, 3.8 times more Magnesium, 2.4 times more Phosphorus, 2.2 times more Potassium and 4.7 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 100 g of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 1.6 times more Calcium, 1.4 times more Sodium and 3.1 times more Zinc than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of POST Bran Flakes have 2.5 times more Omega 3 and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 100 g of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 1.9 times more Fat and 5.1 times more Saturated Fat than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN offer comparable quantities of Energy, Omega 6, Carbohydrate, Sugars and Fiber per 100 grams.