Comparing Nutrients in 14 ounces Rice and Wheat cereal bar VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Rice and Wheat cereal bar	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	56% 1623kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	38.2% 12.2g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	262% 341g	130g per day for Men 19-50 years
Sugars	174% 126g	243% 176g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	64.4% 36g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	541% 6.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	564% 7.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	539% 86.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	665% 8.65mg	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	1525% 6100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	77.8% 11.7mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	66.6% 0.6mg	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	981% 78.5mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	52% 218mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	113% 1699mg	192% 2874mg	1500mg per day for Men 19-50 years
Zinc	64.2% 7.06mg	590% 65mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rice and Wheat cereal bar vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Rice and Wheat cereal bar has 7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 5.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 102.5 times more Vitamin B9 than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, QUAKER, Christmas Crunch have similar amounts of Vitamin K per 14 oz.
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rice and Wheat cereal bar vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Rice and Wheat cereal bar has 2.8 times more Calcium, 1.2 times more Copper and 3.8 times more Selenium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 7.7 times more Iron, 1.3 times more Potassium, 1.7 times more Sodium and 9.2 times more Zinc than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, QUAKER, Christmas Crunch have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rice and Wheat cereal bar has 1.9 times more Fat, 2.6 times more Omega 3, 2.7 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain more Saturated Fat, 1.4 times more Sugars and 1.4 times more Fiber than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, QUAKER, Christmas Crunch have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.