Comparing Nutrients in 100 grams POST Bran Flakes VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Almond paste	8%	52%	40%

Macro Nutrients

	POST Bran Flakes	Almond paste	Recommended Dietary Allowance
Energy	11.3% 328kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	32.8% 5.58g	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	36.8% 48g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	50% 36.3g	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	12.6% 4.8g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	16% 9g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Almond paste	Recommended Dietary Allowance
Vitamin A	83.2% 749μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	2.77% 0.036mg	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	18.3% 73μg	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	0.11% 0.1mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Almond paste	Recommended Dietary Allowance
Calcium	4.4% 44mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	50.4% 0.45mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	54.5% 229mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	37.2% 0.86mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	95% 52.5μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of POST Bran Flakes versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of POST Bran Flakes vs Almond paste:

• 100 grams of POST Bran Flakes have more Vitamin A, 15.9 times more Vitamin B1, 3.4 times more Vitamin B2, 11.7 times more Vitamin B3, 47.2 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almond paste.
• While 100 g of Almond paste contain 17.6 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• 100 grams of Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Bran Flakes as well as Almond paste have insufficient amounts of Vitamin C and Vitamin K in 100 grams.

Comparing minerals per 100 grams for POST Bran Flakes vs Almond paste:

• 100 grams of POST Bran Flakes have 17.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium, 12.5 times more Selenium, 60 times more Sodium and 3.4 times more Zinc than Almond paste.
• While 100 g of Almond paste contain 3.9 times more Calcium than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Almond paste contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of POST Bran Flakes have 1.7 times more Carbohydrate and 3.8 times more Fiber than Almond paste.
• While 100 g of Almond paste contain 1.4 times more Energy, 13.2 times more Fat, 6.6 times more Saturated Fat, 2.3 times more Omega 3, 5 times more Omega 6 and 1.9 times more Sugars than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Almond paste offer comparable quantities of Protein per 100 grams.