Comparing Nutrients in 1 pound 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	64% 1855kcal	62% 1801kcal	2900kcal per day for Men 19-50 years
Fat	42.5% 41.2g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	43.7% 14g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	52.5% 8.92g	19.2% 3.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	300% 390g	130g per day for Men 19-50 years
Sugars	199% 144g	277% 201g	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	21.5% 8.16g	31% 11.8g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	36% 20g	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	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	258% 3.1mg	618% 7.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	270% 3.5mg	644% 8.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.2mg	616% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	317% 4.12mg	760% 9.9mg	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	17% 68μg	1743% 6972μg	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	0.5% 0.45mg	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	89% 13.3mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	4.16% 5μg	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	14% 141mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	76% 0.68mg	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	145% 11.6mg	1122% 89.7mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	277% 6.4mg	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	88% 617mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	205% 113μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	129% 1941mg	219% 3284mg	1500mg per day for Men 19-50 years
Zinc	73.4% 8.07mg	675% 74.2mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.