Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, CAP VS Cereals ready-to-eat, POST, COCOA PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Energy	57% 1655kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	37.8% 36.6g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	48.6% 15.6g	44.7% 14.3g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	49.6% 8.44g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	262% 340g	130g per day for Men 19-50 years
Sugars	183% 132g	196% 142g	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	28.2% 10.7g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	50.3% 28g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	342% 3080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	506% 6.07mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	529% 6.87mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	505% 81mg	427% 68.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	622% 8.1mg	519% 6.75mg	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	1542% 6168μg	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	860% 20.6μg	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	0% 0IU	183% 1095IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	132% 1.2mg	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	911% 73mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	NA	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	110% 770mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	27.5% 937mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	101% 55.6μg	55μg per day for Men 19-50 years
Sodium	196% 2945mg	157% 2358mg	1500mg per day for Men 19-50 years
Zinc	552% 60.7mg	188% 20.6mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• Cereals ready-to-eat, QUAKER, CAP have 4.5 times more Vitamin B9 and 4.7 times more Vitamin E than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While Cereals ready-to-eat, POST, COCOA PEBBLES contain 97 times more Vitamin A, more Vitamin B12, more Vitamin D and 6.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, POST, COCOA PEBBLES have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 14 oz.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• Cereals ready-to-eat, QUAKER, CAP have 3 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 1.2 times more Potassium, 1.2 times more Sodium and 2.9 times more Zinc than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While Cereals ready-to-eat, POST, COCOA PEBBLES contain 2.4 times more Calcium, 2.7 times more Copper and 1.9 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER, CAP have 2.3 times more Fat, 1.5 times more Omega 3, 25 times more Omega 6, 1.7 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, POST, COCOA PEBBLES have similar amounts of Energy, Saturated Fat, Carbohydrate and Sugars per 14 oz.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.