Comparing Nutrients in 14 ounces Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	67% 1941kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	44.7% 14.3g	32g per day for Men 19-50 years
Omega 3	152% 2.43g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	263% 342g	130g per day for Men 19-50 years
Sugars	108% 78.6g	188% 136g	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	93% 35.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	97% 54.3g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	367% 3306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	460% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	479% 6.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	459% 73.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	565% 7.34mg	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	83.3% 333μg	367% 1469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	919% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	196% 1175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	294% 44mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	30% 302mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	61.7% 0.56mg	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	196% 15.7mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	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	244% 1711mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	73.6% 40.5μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	141% 2108mg	1500mg per day for Men 19-50 years
Zinc	150% 16.6mg	201% 22mg	11mg per day for Men 19-50 years
Water	0.63% 23g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, POST, FRUITY PEBBLES per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, granola, homemade versus 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 85.4 times more Vitamin E and 4.1 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 833 times more Vitamin A, 2.5 times more Vitamin B1, 4.4 times more Vitamin B2, 6.8 times more Vitamin B3, 5 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, 18.5 times more Vitamin C and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• 14 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 4 times more Calcium, 4.6 times more Copper, 10.5 times more Magnesium, 6.1 times more Phosphorus, 7.5 times more Potassium and 2.5 times more Selenium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.7 times more Iron, 20.4 times more Sodium and 1.3 times more Zinc than Cereals ready-to-eat, granola, homemade.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 1.2 times more Energy, 6 times more Fat, 38.2 times more Omega 3, 85.6 times more Omega 6, 11.1 times more Fiber and 3 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.6 times more Carbohydrate and 1.7 times more Sugars than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, POST, FRUITY PEBBLES offer comparable quantities of Saturated Fat per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6