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

Weight per 500 calories

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

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, QUAKER, Christmas Crunch or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 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.
• While 500 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 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.
• 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, QUAKER, Christmas Crunch as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in 500 calories.

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

• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 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.
• While 500 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 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.
• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 3.7 times more Saturated Fat and 1.7 times more Sugars than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 500 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 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.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond 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, QUAKER, Christmas Crunch as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch provide inadequate amounts of Omega 3 in 500 calories.