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

Weight per 100 calories

• Cereals ready-to-eat, POST, COCOA PEBBLES: 25g
• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN: 30g

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

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, COCOA PEBBLES or Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	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	1.06% 1.03g	1.26% 1.23g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.24% 0.004g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	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	16.6% 21.6g	19.4% 25.3g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	1.06% 0.4g	12% 4.62g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	0.27% 2.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.3% 0.33mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	40.2% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	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	33% 0.43mg	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	21.7% 87μg	117% 469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	54.6% 1.3μg	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	11.6% 69.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.22% 0.033mg	1.35% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.33μg	0.076% 0.091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	0.55% 5.54mg	2.15% 21.5mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	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	19.5% 1.56mg	117% 9.36mg	8mg per day for Men 19-50 years
Magnesium	1.86% 7.8mg	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	3.4% 24mg	8.03% 56mg	700mg per day for Men 19-50 years
Potassium	1.43% 48.6mg	2.12% 72.2mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	6.1% 3.35μg	55μg per day for Men 19-50 years
Sodium	9.97% 150mg	15.3% 229mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	42% 4.62mg	11mg per day for Men 19-50 years
Water	0.017% 0.63g	0.02% 0.76g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, COCOA PEBBLES have 80.9 times more Vitamin A, 2.1 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 5.4 times more Vitamin B9 and 6.2 times more Vitamin E than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin C and Vitamin K in 100 kcal.

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

• Cereals ready-to-eat, POST, COCOA PEBBLES have 2.1 times more Copper than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 3.9 times more Calcium, 6 times more Iron, 2.4 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Sodium and 3.5 times more Zinc than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 1.5 times more Saturated Fat and 1.4 times more Sugars than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 16.9 times more Omega 6, 11.5 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.