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

Weight per 100 calories

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 27.7g
• POST Bran Flakes: 30.5g

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

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.66% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	19% 24.5g	130g per day for Men 19-50 years
Sugars	3.4% 2.45g	7.82% 5.67g	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	9.48% 3.6g	14.7% 5.58g	38g per day for Men 19-50 years
Protein	5.55% 3.1g	5.4% 3g	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	25.4% 228μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.56% 0.033mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.83% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	40% 0.52mg	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	24% 96μg	51% 203μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	63.5% 1.52μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.031% 0.028mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.76% 40.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.14% 0.17mg	1.57% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.46% 0.55μg	0.36% 0.43μg	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	0.89% 8.86mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	10.5% 0.094mg	17% 0.15mg	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	97% 7.76mg	107% 8.54mg	8mg per day for Men 19-50 years
Magnesium	8.18% 34.3mg	16.6% 70mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	18.5% 129mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	3.26% 111mg	4.78% 163mg	3400mg per day for Men 19-50 years
Selenium	4.6% 2.52μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	14% 1.52mg	11mg per day for Men 19-50 years
Water	0.026% 0.97g	0.028% 1.04g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GRAPE-NUTS Cereal VS POST Bran Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or POST Bran Flakes?

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

• 100 kcal of Cereals ready-to-eat, POST Bran Flakes contain more Vitamin A, 2.2 times more Vitamin B1, 12.8 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• 100 calories 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, Vitamin E and Vitamin K in 100 calories.

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

• 100 kcal of Cereals ready-to-eat, POST Bran Flakes contain 1.6 times more Copper, 2 times more Magnesium, 1.5 times more Potassium, 6.3 times more Selenium, 1.3 times more Sodium and 2.7 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 and Phosphorus per 100 calories.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, POST Bran Flakes lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cereals ready-to-eat, POST Bran Flakes contain 2.3 times more Sugars and 1.5 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 calories.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Cereals ready-to-eat, POST Bran Flakes provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.