Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Christmas Crunch VS Rice and Wheat cereal bar

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, Christmas Crunch: 75.6g
• Rice and Wheat cereal bar: 73.3g

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

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Christmas Crunch or Rice and Wheat cereal bar?

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	7.28% 2.33g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.46% 0.023g	3.76% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	8.5% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	41% 53.3g	130g per day for Men 19-50 years
Sugars	46% 33.5g	32% 23.3g	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	5.17% 1.96g	3.47% 1.32g	38g per day for Men 19-50 years
Protein	6% 3.36g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Rice and Wheat cereal bar	Recommended Dietary Allowance
Vitamin A	2.27% 20.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	51.3% 0.67mg	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	290% 1161μg	2.75% 11μg	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	0.084% 0.076mg	0% 0mg	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	2.1% 0.32mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.69% 0.83μg	0.73% 0.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	0.83% 8.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	15% 0.14mg	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	187% 15mg	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	9.9% 41.6mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	NA	45% 1.03mg	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	18% 127mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	4.13% 141mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	8.93% 4.9μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	36.5% 547mg	21% 314mg	1500mg per day for Men 19-50 years
Zinc	112% 12.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	0.15% 5.5g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Christmas Crunch VS Rice And Wheat Cereal Bar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Christmas Crunch or Rice and Wheat cereal bar?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Rice and Wheat cereal bar:

• 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B6 and 105.6 times more Vitamin B9 than Rice and Wheat cereal bar.
• While 300 kcal of Rice and Wheat cereal bar contain 6.8 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin E
• 300 calories of Rice and Wheat cereal bar have insufficient amounts of Vitamin B9
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Rice and Wheat cereal bar:

• 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 8 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Sodium and 9.5 times more Zinc than Rice and Wheat cereal bar.
• While 300 kcal of Rice and Wheat cereal bar contain 3.7 times more Selenium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Rice and Wheat cereal bar contain similar levels of Copper per 300 calories.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Rice and Wheat cereal bar lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have more Saturated Fat, 1.2 times more Carbohydrate and 1.4 times more Sugars than Rice and Wheat cereal bar.
• While 300 kcal of Rice and Wheat cereal bar contain 1.8 times more Fat, 2.7 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Rice and Wheat cereal bar offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 6 and Protein
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Rice and Wheat cereal bar provide inadequate amounts of Omega 3 and Fiber in 300 calories.