Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, CAP VS Cereals ready-to-eat, POST, COCOA PEBBLES

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, CAP: 120g
• Cereals ready-to-eat, POST, COCOA PEBBLES: 126g

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

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, CAP or Cereals ready-to-eat, POST, COCOA PEBBLES?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	5.32% 5.16g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	1.65% 0.026g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	83% 108g	130g per day for Men 19-50 years
Sugars	55% 40g	62% 45g	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	8.5% 3.24g	5.3% 2g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	10.8% 6.05g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Vitamin A	1.07% 9.6μg	109% 977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.83mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	135% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	165% 2.14mg	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	466% 1863μg	109% 435μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	273% 6.55μg	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	0% 0IU	58% 348IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.88% 0.73mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.24μg	1.36% 1.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Calcium	1.08% 10.8mg	2.77% 27.7mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	42% 0.38mg	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	275% 22mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	19.7% 82.7mg	9.3% 39mg	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	33.2% 233mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	8.32% 283mg	7.15% 243mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	59.3% 890mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	167% 18.3mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.085% 3.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• Cereals ready-to-eat, QUAKER, CAP have 4.3 times more Vitamin B9 than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While Cereals ready-to-eat, POST, COCOA PEBBLES contain 101.9 times more Vitamin A, more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, POST, COCOA PEBBLES have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• Cereals ready-to-eat, QUAKER, CAP have 2.8 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus and 2.8 times more Zinc than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While Cereals ready-to-eat, POST, COCOA PEBBLES contain 2.8 times more Copper and 2 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, POST, COCOA PEBBLES have similar amounts of Potassium and Sodium per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, QUAKER, CAP have 2.1 times more Fat, 23.8 times more Omega 6, 1.6 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, POST, COCOA PEBBLES have similar amounts of Energy, Saturated Fat, Carbohydrate and Sugars per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.