Comparing Nutrients in 1 kilogram 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	141% 4090kcal	137% 3970kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	49.8% 48.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	96% 31g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	661% 859g	130g per day for Men 19-50 years
Sugars	439% 318g	611% 443g	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	47.4% 18g	68.4% 26g	38g per day for Men 19-50 years
Protein	162% 91g	79.3% 44.4g	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	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	568% 6.82mg	1363% 16.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	595% 7.73mg	1420% 18.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	568% 91mg	1359% 217mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	699% 9.1mg	1676% 21.8mg	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	37.5% 150μg	3843% 15370μg	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	1.1% 1mg	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	196% 29.4mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	9.17% 11μg	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	31% 310mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	168% 1.5mg	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	320% 25.6mg	2473% 198mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	612% 14mg	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	194% 1360mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	453% 249μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	285% 4280mg	483% 7240mg	1500mg per day for Men 19-50 years
Zinc	162% 18mg	1487% 164mg	11mg per day for Men 19-50 years
Water	2.03% 75g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.