Cereals Ready-to-eat, Post Bran Flakes

Serving Size 100 grams

Nutritional Value and Analysis

Cereals Ready-to-eat, Post Bran Flakes with a serving size of 100 grams has a total of 328 calories with 2.1 grams of fat. The serving size is equivalent to 100 grams of food and contains 18.9 calories from fat. This item is classified as breakfast cereals foods.

This food is a good source of fiber, iron, magnesium, phosphorus, zinc, copper, selenium, vitamin a, vitamin a, rae, vitamin d, thiamin, riboflavin, niacin, vitamin b-6, folate, vitamin b-12, folate and dfe but is high in sugars. Cereals Ready-to-eat, Post Bran Flakes is a low fat food because it contains less than 3 grams of fat per serving.

Sugars 74% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 74% of the recommended daily intake of sugars.

Fiber 73% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 73% of the recommended daily needs of fiber.

Iron 156% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 156% of the recommended daily needs of iron.

Magnesium 55% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 55% of the recommended daily needs of magnesium.

Phosphorus 36% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 36% of the recommended daily needs of phosphorus.

Zinc 45% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 45% of the recommended daily needs of zinc.

Copper 56% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 56% of the recommended daily needs of copper.

Selenium 95% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 95% of the recommended daily needs of selenium.

Vitamin A 50% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 50% of the recommended daily needs of vitamin a.

Vitamin A, RAE 83% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 83% of the recommended daily needs of vitamin a, rae.

Vitamin D 33% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 33% of the recommended daily needs of vitamin d.

Thiamin 108% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 108% of the recommended daily needs of thiamin.

Riboflavin 108% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 108% of the recommended daily needs of riboflavin.

Niacin 104% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 104% of the recommended daily needs of niacin.

Vitamin B-6 100% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 100% of the recommended daily needs of vitamin b-6.

Folate 167% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 167% of the recommended daily needs of folate.

Vitamin B-12 208% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 208% of the recommended daily needs of vitamin b-12.

Folate, DFE 280% of DV

A serving of 100 grams of cereals ready-to-eat, post bran flakes has 280% of the recommended daily needs of folate, dfe.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 328 Calories from Fat 19
% Daily Value*
Total Fat 2.1g 3%
Saturated Fat 0.4g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 540mg 23%
Total Carbohydrate 80.5g 27%
Dietary Fiber 18.3g 73%
Sugars 19g
Protein 10g
Vitamin A 50% Vitamin C 0%
Calcium 3% Iron 156%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A2500 IU50%
Vitamin A, RAE749 µg83%
Alpha Carotene0 µg-
Beta Carotene3 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin150 µg-
Lycopene0 µg-
Vitamin B-125 µg208%
Vitamin B-61.7 mg100%
Vitamin C0 mg0%
Vitamin D133 IU33%
→ Vitamin D33.3 µg-
Vitamin E0.77 mg5%
Vitamin K1.4 µg1%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

NutrientAmountDV %
Carbohydrate80.5 g27%
Sugars18.6 g74%
Fiber18.3 g73%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat2.1 g3%
Saturated Fats0.4 g2%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0 g-
→ Lauric Acid0 g-
→ Myristic Acid0 g-
→ Palmitic Acid0.36 g-
→ Stearic Acid0.02 g-
Monounsaturated Fats0.3 g-
→ Palmitoleic Acid0.01 g-
→ Oleic Acid 0.29 g-
→ Gadoleic Acid0 g-
→ Erucic Acid0 g-
Polyunsaturated Fats1.2 g-
→ Linolenic Acid (18:2)1.11 g-
→ Linolenic Acid (18:3)0.09 g-
→ Parinaric Acid0 g-
→ Arachidonic Acid0 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0 g0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein9.9 g19%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

NutrientAmountDV %
Calcium44 mg3%
Copper0.5 mg56%
Iron28 mg156%
Magnesium229 mg55%
Phosphorus449 mg36%
Potassium533 mg11%
Selenium52.5 µg95%
Sodium540 mg23%
Zinc5 mg45%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

NutrientAmountDV %
Cholesterol0 mg0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

NutrientAmountDV %
Alcohol0 g-
Ash4.1 g-
Caffeine0 mg-
Theobromine0 mg-
Water3.4 g-

Calories Burn off Time

How long would it take to burn off Cereals Ready-to-eat, Post Bran Flakes with 328calories? A brisk walk for 71 minutes, jogging for 33 minutes, or hiking for 55 minutes will help your burn off the calories in cereals ready-to-eat, post bran flakes.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less68 minutes
Dancing60 minutes
Golfing60 minutes
Hiking55 minutes
Light Gardening60 minutes
Stretching109 minutes
Walking - 3.5 mph71 minutes
Weight Training - light workout91 minutes
Aerobics41 minutes
Basketball45 minutes
Bicycling - 10 mph or more33 minutes
Running - 5 mph33 minutes
Swimming39 minutes
Walking - 4.5 mph43 minutes
Weight Training - vigorous workout45 minutes
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Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium