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

Weight per 300 calories

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

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

Which food has more nutrients per 300 calories - Rice and Wheat cereal bar or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	3.76% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	7.28% 2.33g	32g per day for Men 19-50 years
Omega 3	3.76% 0.06g	1.46% 0.023g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	50% 65g	130g per day for Men 19-50 years
Sugars	32% 23.3g	46% 33.5g	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	3.47% 1.32g	5.17% 1.96g	38g per day for Men 19-50 years
Protein	12% 6.67g	6% 3.36g	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	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	127% 1.65mg	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	2.75% 11μg	290% 1161μg	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	0.084% 0.076mg	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	14.4% 2.16mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.73% 0.88μg	0.69% 0.83μg	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	2.27% 22.7mg	0.83% 8.3mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	12.7% 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	23.5% 1.88mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	9.9% 41.6mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	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	14.3% 100mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	4.13% 141mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	8.93% 4.9μg	55μg per day for Men 19-50 years
Sodium	21% 314mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	112% 12.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	0.051% 1.9g	3700g per day for Men 19-50 years

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

• Rice and Wheat cereal bar has 6.8 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 6 times more Vitamin B5, 2.5 times more Vitamin B6 and 105.6 times more Vitamin B9 than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

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

Comparison of macro-nutrients per 300 calories:

• Rice and Wheat cereal bar has 1.8 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 1.5 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 300 kcal.
• 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 300 kcal.