Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, FRUITY PEBBLES VS Cereals ready-to-eat, granola, homemade

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	139% 4020kcal	169% 4890kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	251% 243g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	124% 39.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	423% 72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	662% 861g	414% 539g	130g per day for Men 19-50 years
Sugars	473% 343g	273% 198g	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	21% 8g	234% 89g	38g per day for Men 19-50 years
Protein	82.5% 46.2g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	926% 8330μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1158% 14mg	457% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1208% 15.7mg	272% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1158% 185mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1423% 18.5mg	285% 3.7mg	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	925% 3700μg	210% 840μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2317% 55.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	247% 222mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	493% 2960IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.67% 1.3mg	740% 111mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	19% 190mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	719% 6.47mg	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	834% 66.7mg	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	NA	1737% 40mg	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	101% 710mg	616% 4310mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	354% 5310mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	505% 55.6mg	379% 41.7mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.58% 58.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, FRUITY PEBBLES vs Cereals ready-to-eat, granola, homemade:

• Cereals ready-to-eat, POST, FRUITY PEBBLES have 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.
• While Cereals ready-to-eat, granola, homemade contain 85.4 times more Vitamin E and 4.1 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Cereals ready-to-eat, granola, homemade:

• Cereals ready-to-eat, POST, FRUITY PEBBLES have 1.7 times more Iron, 20.4 times more Sodium and 1.3 times more Zinc than Cereals ready-to-eat, granola, homemade.
• While Cereals ready-to-eat, granola, homemade contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, FRUITY PEBBLES have 1.6 times more Carbohydrate and 1.7 times more Sugars than Cereals ready-to-eat, granola, homemade.
• While Cereals ready-to-eat, granola, homemade contain 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.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Cereals ready-to-eat, granola, homemade have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.