Comparing Nutrients in 500 calories Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Weight per 500 calories

• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch: 130g
• Cereals ready-to-eat, QUAKER, Christmas Crunch: 126g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch or Cereals ready-to-eat, QUAKER, Christmas Crunch?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.7g	6.27% 6.1g	97g per day for Men 19-50 years
Saturated Fat	3.26% 1.04g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.1g	5.33% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	83.2% 108g	130g per day for Men 19-50 years
Sugars	45.8% 33.2g	77% 56g	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	38% 14.5g	8.6% 3.27g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	67.6% 608μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	172% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	179% 2.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.6% 13.5mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	211% 2.74mg	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	67.7% 271μg	484% 1936μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	168% 4.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.6mg	0.14% 0.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18% 108IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.33mg	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	5.2% 52mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	21% 0.19mg	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	62% 4.95mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	16.5% 69.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	47.4% 332mg	30.2% 212mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	87.6% 48μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	18.6% 279mg	60.8% 912mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	187% 20.6mg	11mg per day for Men 19-50 years
Water	0.22% 8.07g	0.085% 3.15g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Cereals Ready-to-eat, QUAKER, Christmas Crunch Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch or Cereals ready-to-eat, QUAKER, Christmas Crunch?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 17.9 times more Vitamin A, more Vitamin B12, 258.5 times more Vitamin C, more Vitamin D and 13.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 2 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B6 and 7.1 times more Vitamin B9 than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 2.1 times more Copper, 1.7 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium and 5.9 times more Selenium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 5 times more Iron, 3.3 times more Sodium and 5.1 times more Zinc than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch as well as Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 2.3 times more Omega 6, 4.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 3.7 times more Saturated Fat and 1.7 times more Sugars than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Cereals ready-to-eat, QUAKER, Christmas Crunch offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 6, Fiber and Protein
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch as well as Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3 in 500 calories.