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

Weight per 100 calories

• POST Bran Flakes: 30.5g
• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN: 30g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - POST Bran Flakes or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.26% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1.66% 0.027g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	19.4% 25.3g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	8.6% 6.24g	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	14.7% 5.58g	12% 4.62g	38g per day for Men 19-50 years
Protein	5.4% 3g	3.44% 1.92g	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	25.4% 228μg	0.27% 2.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	40.2% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	47.4% 0.62mg	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	51% 203μg	117% 469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	63.5% 1.52μg	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	6.76% 40.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.57% 0.23mg	1.35% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.43μg	0.076% 0.091μg	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	1.34% 13.4mg	2.15% 21.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	3.93% 0.035mg	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	107% 8.54mg	117% 9.36mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.7% 0.11mg	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	19.6% 137mg	8.03% 56mg	700mg per day for Men 19-50 years
Potassium	4.78% 163mg	2.12% 72.2mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	6.1% 3.35μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	15.3% 229mg	1500mg per day for Men 19-50 years
Zinc	14% 1.52mg	42% 4.62mg	11mg per day for Men 19-50 years
Water	0.028% 1.04g	0.02% 0.76g	3700g per day for Men 19-50 years

POST Bran Flakes VS Cereals Ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - POST Bran Flakes or Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN?

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

• 100 calories of POST Bran Flakes have 94.5 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 kcal 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 and Vitamin B6 per 100 calories.
• 100 calories 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, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of POST Bran Flakes have 4.3 times more Copper, 3.8 times more Magnesium, 2.4 times more Phosphorus, 2.3 times more Potassium and 4.8 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 100 kcal of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 1.6 times more Calcium, 1.4 times more Sodium and 3 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 calories.
• 100 calories of POST Bran Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of POST Bran Flakes have 1.2 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both POST Bran Flakes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of POST Bran Flakes provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide inadequate amounts of Omega 3 in 100 calories.