Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, COCOA PEBBLES VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	54.3% 1576kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	5.16% 5g	97g per day for Men 19-50 years
Saturated Fat	44.7% 14.3g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	263% 342g	130g per day for Men 19-50 years
Sugars	196% 142g	66.3% 48g	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	3.34% 2.42g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	34% 19g	47.4% 26.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	342% 3080μg	501% 4509μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	678% 8.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	393% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	427% 68.3mg	719% 115mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	591% 7.7mg	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	342% 1369μg	601% 2405μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	860% 20.6μg	901% 21.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	183% 1095IU	200% 1203IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	65.7% 0.59mg	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	308% 24.6mg	1624% 130mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	190% 4.37mg	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	54% 377mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	101% 55.6μg	130% 71.4μg	55μg per day for Men 19-50 years
Sodium	157% 2358mg	144% 2163mg	1500mg per day for Men 19-50 years
Zinc	188% 20.6mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.39% 14.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, COCOA PEBBLES VS Cereals ready-to-eat, RALSTON CRISP RICE per 14 oz

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

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B3, 1.8 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cereals ready-to-eat, RALSTON CRISP RICE provide similar amounts of Vitamin B2, Vitamin B6, Vitamin B12 and Vitamin D per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, COCOA PEBBLES vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 14 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have 4.4 times more Calcium, 2 times more Copper, 1.3 times more Magnesium, 1.8 times more Potassium and 4 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 5.3 times more Iron and 1.3 times more Selenium than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cereals ready-to-eat, RALSTON CRISP RICE contain similar levels of Phosphorus and Sodium per 14 ounces.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have 3.3 times more Fat, 10 times more Saturated Fat, 3 times more Sugars and 2.3 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 1.4 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cereals ready-to-eat, RALSTON CRISP RICE offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.