Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, COCOA PEBBLES VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Weight per 300 calories

• Cereals ready-to-eat, POST, COCOA PEBBLES: 75.6g
• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN: 91g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, COCOA PEBBLES or Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.8% 3.68g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	6.37% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	58.3% 76g	130g per day for Men 19-50 years
Sugars	37.3% 27g	26% 18.7g	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	3.2% 1.2g	36.5% 14g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	65% 586μg	0.81% 7.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	38.2% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.2% 13mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.82% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	142% 1.85mg	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	65% 261μg	352% 1408μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	164% 3.93μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	34.8% 209IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.65% 0.098mg	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.82% 0.98μg	0.23% 0.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	1.66% 16.6mg	6.44% 64.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	11.8% 0.11mg	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	58.6% 4.7mg	351% 28mg	8mg per day for Men 19-50 years
Magnesium	5.58% 23.4mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.33mg	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	10.3% 71.8mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	6.37% 217mg	3400mg per day for Men 19-50 years
Selenium	19.2% 10.6μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	126% 14mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	0.061% 2.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, COCOA PEBBLES vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 80.9 times more Vitamin A, 2.1 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 5.4 times more Vitamin B9 and 6.2 times more Vitamin E than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, COCOA PEBBLES vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 2.1 times more Copper than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 3.9 times more Calcium, 6 times more Iron, 2.4 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Sodium and 3.5 times more Zinc than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 1.5 times more Saturated Fat and 1.4 times more Sugars than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 16.9 times more Omega 6, 11.5 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.