Comparing Nutrients in 14 ounces Rice and Wheat cereal bar VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Rice and Wheat cereal bar	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	56% 1623kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	38% 6.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	234% 304g	130g per day for Men 19-50 years
Sugars	174% 126g	140% 101g	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	19% 7.14g	116% 44g	38g per day for Men 19-50 years
Protein	64.4% 36g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	206% 1853μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	305% 3.97mg	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	15% 59.5μg	206% 826μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	513% 12.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	55% 329IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	77.8% 11.7mg	149% 22.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	12.3% 123mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	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	127% 10mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	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	77% 540mg	145% 1012mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	36% 1222mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	267% 147μg	55μg per day for Men 19-50 years
Sodium	113% 1699mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	64.2% 7.06mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	0.67% 24.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice and Wheat cereal bar VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch per 14 oz

Compare the macro and micronutrient content in 14 oz of Rice and Wheat cereal bar versus 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rice and Wheat cereal bar vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 13.9 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and 1.9 times more Vitamin E than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Rice and Wheat cereal bar vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 14 ounces of Rice and Wheat cereal bar have 2 times more Sodium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.3 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Rice and Wheat cereal bar.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice and Wheat cereal bar have 1.5 times more Fat, 1.2 times more Omega 6 and 1.2 times more Sugars than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Saturated Fat and 6.2 times more Fiber than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 14 ounces.