Comparing Nutrients in 100 grams POST Bran Flakes VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	POST Bran Flakes	Dried Butternuts	Recommended Dietary Allowance
Energy	11.3% 328kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	198% 33.7g	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	9.27% 12g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	NA	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	12.4% 4.7g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	83.2% 749μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	43% 0.56mg	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	16.5% 66μg	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	3.56% 3.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Dried Butternuts	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	50% 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	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	54.5% 229mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	NA	285% 6.56mg	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	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	95% 52.5μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Dried Butternuts per 100 g

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

Lets compare vitamin content per 100 grams of POST Bran Flakes vs Dried Butternuts:

• 100 grams of POST Bran Flakes have 124.8 times more Vitamin A, 3.4 times more Vitamin B1, 9.5 times more Vitamin B2, 16 times more Vitamin B3, 3 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Butternuts.
• While 100 g of Dried Butternuts contain more Vitamin C than Cereals ready-to-eat, POST Bran Flakes.
• 100 grams of POST Bran Flakes have insufficient amounts of Vitamin C
• 100 grams of Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for POST Bran Flakes vs Dried Butternuts:

• 100 grams of POST Bran Flakes have 7 times more Iron, 1.3 times more Potassium, 3.1 times more Selenium, 540 times more Sodium and 1.6 times more Zinc than Dried Butternuts.
• Both POST Bran Flakes and Dried Butternuts contain similar levels of Calcium, Copper, Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of POST Bran Flakes have 6.7 times more Carbohydrate and 3.9 times more Fiber than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.9 times more Energy, 27.1 times more Fat, 3.3 times more Saturated Fat, 100.2 times more Omega 3, 30.4 times more Omega 6 and 2.5 times more Protein than Cereals ready-to-eat, POST Bran Flakes.