Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	POST Bran Flakes	Recommended Dietary Allowance
Energy	12.4% 361kcal	11.3% 328kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	6.54% 1.1g	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	62% 80.5g	130g per day for Men 19-50 years
Sugars	12.2% 8.86g	25.7% 18.6g	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	34.2% 13g	48% 18.3g	38g per day for Men 19-50 years
Protein	20% 11.2g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	83.2% 749μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	131% 1.7mg	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	86.3% 345μg	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 133IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.13% 0.62mg	5.13% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	POST Bran Flakes	Recommended Dietary Allowance
Calcium	3.2% 32mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	55.6% 0.5mg	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	350% 28mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	54.5% 229mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	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	66.7% 467mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	95% 52.5μg	55μg per day for Men 19-50 years
Sodium	31% 465mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS POST Bran Flakes per 100 g

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

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs POST Bran Flakes:

• 100 g of Cereals ready-to-eat, POST Bran Flakes contain more Vitamin A, 2 times more Vitamin B1, 11.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and POST Bran Flakes provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs POST Bran Flakes:

• 100 g of Cereals ready-to-eat, POST Bran Flakes contain 1.4 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 1.3 times more Potassium, 5.8 times more Selenium and 2.4 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and POST Bran Flakes contain similar levels of Iron, Phosphorus and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, POST Bran Flakes contain 1.4 times more Omega 3, 1.5 times more Omega 6, 2.1 times more Sugars and 1.4 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and POST Bran Flakes offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.