Comparing Nutrients in 100 calories POST Bran FlakesVS Cereals ready-to-eat, RALSTON CRISP RICE

Weight per 100 calories

POST Bran Flakes

30.5g

Cereals ready-to-eat, RALSTON CRISP RICE

26g

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

Which food has more nutrients per 100 calories - POST Bran Flakes or Cereals ready-to-eat, RALSTON CRISP RICE?

Macros Ratio

Protein Fat Carbs

POST Bran Flakes

10%

85%

Cereals ready-to-eat, RALSTON CRISP RICE

90%

100 kcal ▼

Macro Nutrients

POST Bran Flakesvs Cereals ready-to-eat, RALSTON CRISP RICE

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.66%0.64g

Fat

0.34%0.33g

0.64 gvs0.33 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g

Saturated Fat

0.29%0.094g

0.12 gvs0.094 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.66%0.027g

Omega 3

0%0g

0.027 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g

Omega 6

0.45%0.077g

0.34 gvs0.077 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19%24.5g

Carbohydrate

17.3%22.5g

24.5 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.82%5.67g

Sugars

4.36%3.16g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.67 gvs3.16 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.22%0.16g

≤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]

NA gvs0.16 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.17g

NA gvs0.17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.7g

NA gvs2.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.7%5.58g

Fiber

0.48%0.18g

5.58 gvs0.18 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.4%3g

Protein

3.1%1.75g

3 gvs1.75 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

POST Bran Flakesvs Cereals ready-to-eat, RALSTON CRISP RICE

25.4%228μg

Vitamin A

33%297μg

RAE, retinol activity equivalents

228 μgvs297 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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33%0.4mg

Vitamin B1

44.6%0.54mg

Thiamine

0.4 mgvs0.54 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33%0.43mg

Vitamin B2

26%0.34mg

Riboflavin

0.43 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32%5.1mg

Vitamin B3

47.3%7.56mg

Niacin, nicotinic acid, niacinamide

5.1 mgvs7.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

1.66%0.083mg

Pantothenic acid

NA mgvs0.083 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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40%0.52mg

Vitamin B6

39%0.51mg

Pyridoxine

0.52 mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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51%203μg

Vitamin B9

39.6%158μg

Folates and Folic Acid

203 μgvs158 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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63.5%1.52μg

Vitamin B12

59.3%1.42μg

Cobalamin

1.52 μgvs1.42 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

18.7%17mg

Ascorbic acid

0 mgvs17 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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6.76%40.5IU

Vitamin D

13%79IU

Calciferol, cholecalciferol, ergocalciferol

40.5 IUvs79 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.57%0.23mg

Vitamin E

0.1%0.016mg

Tocopherols and Tocotrienols

0.23 mgvs0.016 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.36%0.43μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.43 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

POST Bran Flakesvs Cereals ready-to-eat, RALSTON CRISP RICE

1.34%13.4mg

Calcium

0.13%1.3mg

13.4 mgvs1.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17%0.15mg

Copper

4.32%0.039mg

0.15 mgvs0.039 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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107%8.54mg

Iron

107%8.55mg

8.54 mgvs8.55 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.6%70mg

Magnesium

1.43%6mg

70 mgvs6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

12.5%0.29mg

NA mgvs0.29 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19.6%137mg

Phosphorus

3.66%25.6mg

137 mgvs25.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.78%163mg

Potassium

0.81%27.7mg

163 mgvs27.7 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29%16μg

Selenium

8.54%4.7μg

16 μgvs4.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%165mg

Sodium

9.5%142mg

165 mgvs142 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14%1.52mg

Zinc

3.1%0.34mg

1.52 mgvs0.34 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.028%1.04g

Water

0.026%0.95g

1.04 gvs0.95 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of POST Bran Flakes vs Cereals ready-to-eat, RALSTON CRISP RICE:

Cereals ready-to-eat, POST Bran Flakes have 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 15 times more Vitamin E than Cereals ready-to-eat, RALSTON CRISP RICE.
While Cereals ready-to-eat, RALSTON CRISP RICE contain 1.3 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, more Vitamin C and 2 times more Vitamin D than Cereals ready-to-eat, POST Bran Flakes.
Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, RALSTON CRISP RICE have similar amounts of Vitamin B6 and Vitamin B12 per 100 kcal.
Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for POST Bran Flakes vs Cereals ready-to-eat, RALSTON CRISP RICE:

Cereals ready-to-eat, POST Bran Flakes have 10.3 times more Calcium, 3.9 times more Copper, 11.6 times more Magnesium, 5.3 times more Phosphorus, 5.9 times more Potassium, 3.4 times more Selenium and 4.5 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, RALSTON CRISP RICE have similar amounts of Iron and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, POST Bran Flakes have more Omega 3, 4.4 times more Omega 6, 1.8 times more Sugars, 30.5 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
Both Cereals ready-to-eat, POST Bran Flakes and Cereals ready-to-eat, RALSTON CRISP RICE have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cereals ready-to-eat, POST Bran Flakes as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

POST Bran FlakesVS Cereals ready-to-eat, POST, FRUITY PEBBLESCereals ready-to-eat, RALSTON CRISP RICEVS Cereals ready-to-eat, POST, FRUITY PEBBLES

Compare Foods

Comparing Nutrients in 100 calories POST Bran FlakesVS Cereals ready-to-eat, RALSTON CRISP RICE

Weight per 100 calories

Which food has more nutrients per 100 calories - POST Bran Flakes or Cereals ready-to-eat, RALSTON CRISP RICE?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: