Comparing Nutrients in 500 calories Rice and Wheat cereal bar VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Weight per 500 calories

• Rice and Wheat cereal bar: 122g
• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch: 121g

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

Which food has more nutrients per 500 calories - Rice and Wheat cereal bar or Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch?

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Rice and Wheat cereal bar	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	6.27% 0.1g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	17% 2.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	72% 94g	130g per day for Men 19-50 years
Sugars	53.6% 39g	37.6% 27.2g	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	5.8% 2.2g	23.6% 8.96g	38g per day for Men 19-50 years
Protein	20% 11g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	58% 522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.94mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	93% 1.2mg	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	4.6% 18.3μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.13% 0.12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.5% 93IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.22% 1.47μg	3.73% 4.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	3.8% 38mg	4.72% 47.2mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	40.4% 0.36mg	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	39% 3.13mg	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56.2mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	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	23.8% 166mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	70.7% 39μg	55μg per day for Men 19-50 years
Sodium	35% 523mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.17g	0.098% 3.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rice and Wheat cereal bar vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• Rice and Wheat cereal bar has 3 times more Vitamin E than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain more Vitamin A, 12.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rice and Wheat cereal bar vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• Rice and Wheat cereal bar has 1.8 times more Sodium than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 1.6 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 1.6 times more Zinc than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rice and Wheat cereal bar has 1.4 times more Sugars than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 2.2 times more Omega 3 and 4.1 times more Fiber than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.