Bran Flakes
Bran Flakes provide a rich source of dietary fiber, supporting digestive health naturally. They offer a respectable amount of protein while remaining low in fat, perfect for a balanced diet. Packed with essential minerals such as iron, magnesium, and phosphorus, they contribute to various bodily functions. Additionally, the flakes contain important vitamins like vitamin A and several B vitamins that aid energy and metabolism.
Macro Impact
A Serving (29 g) of Bran Flakes contains 94 calories, 3.2 g of protein, 22.6 g of carbohydrates, and 0.68 g of fat.
Calorie Burn
How long would it take to burn off 94 calories?
- Walking3.5 mph, moderate pace17 min
- YogaModerate effort, gentle pace24 min
- SwimmingFreestyle, moderate effort12 min
- Biking12–14 mph, moderate effort9 min
- StairsStair climbing, moderate pace12 min
- Running5 mph (12 min/mile)9 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (29 g)
Carbohydrates
- Carbohydrates22.6 / 313 g(7%)
- Dietary Fiber4.9 / 38 g(13%)
- Soluble Fiber0 g
- Insoluble Fiber3.9 g
- Total Sugars4.8 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat0.68 / 83 g(1%)
- Saturated Fat0.15 / 25 g(1%)
- Trans Fat0 g
- Monounsaturated Fat0.09 g
- Polyunsaturated Fat0.37 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.03 g
- Omega-60.35 g
- Omega-90.08 g
- Oleic Acid0.08 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.01 g
- Caprylic Acid0 g
- Linoleic Acid0.32 g
- Myristic Acid0 g
- Palmitic Acid0.12 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.03 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein3.2 / 56 g(6%)
Amino Acids
- Lysine0.05 g
- Serine0.15 g
- Valine0.14 g
- Alanine0.12 g
- Cystine0.05 g
- Cysteine0 g
- Proline0.24 g
- Taurine0 mg
- Arginine0.12 g
- Histidine0.05 g
- Threonine0.14 g
- Isoleucine0.12 g
- Methionine0.03 g
- Tryptophan0.04 g
- Glutamic Acid0.77 g
- Aspartic Acid0.16 g
- Phenylalanine0.15 g
- Glycine0.28 g
- Leucine0.21 g
- Tyrosine0.09 g
Vitamins
- Vitamin A217.2 / 900 ug(24%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0.32 / 15 ug(2%)
- Vitamin E0.22 / 15 mg(1%)
- Vitamin K0.41 / 120 ug(0%)
- Vitamin B60.34 / 1.3 mg(26%)
- Vitamin B120.48 / 2.4 ug(20%)
- Thiamin (B1)0.67 / 1.2 mg(56%)
- Riboflavin (B2)0.23 / 1.3 mg(18%)
- Niacin (B3)2.7 / 16 mg(17%)
- Folate84.1 / 400 ug(21%)
- Pantothenic Acid (B5)0.52 / 5 mg(10%)
- Biotin2.6 / 30 ug(9%)
- Choline9.7 / 550 mg(2%)
Minerals
- Calcium13 / 1,000 mg(1%)
- Iron5.3 / 8 mg(66%)
- Magnesium50.2 / 420 mg(12%)
- Phosphorus118 / 700 mg(17%)
- Potassium148.5 / 3,400 mg(4%)
- Sodium140.6 / 2,300 mg(6%)
- Zinc1.4 / 11 mg(12%)
- Copper0.14 / 0.9 mg(15%)
- Manganese0.86 / 2.3 mg(38%)
- Selenium8.9 / 55 ug(16%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water1 / 3,700 g(0%)
- Caffeine0 mg
- Alcohol0 g
Sources
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