Comparing Nutrients in 500 calories Rice and Wheat cereal bar VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Weight per 500 calories

• Rice and Wheat cereal bar: 122g
• Cereals ready-to-eat, QUAKER, Christmas Crunch: 126g

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, 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	6.27% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	6.27% 0.1g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	68.4% 89g	83.2% 108g	130g per day for Men 19-50 years
Sugars	53.6% 39g	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	5.8% 2.2g	8.6% 3.27g	38g per day for Men 19-50 years
Protein	20% 11g	10% 5.6g	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	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	172% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.94mg	179% 2.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	4.6% 18.3μg	484% 1936μg	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	0.14% 0.13mg	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	24% 3.6mg	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.22% 1.47μg	1.15% 1.4μg	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	3.8% 38mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39% 3.13mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56.2mg	16.5% 69.3mg	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	30.2% 212mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	35% 523mg	60.8% 912mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	187% 20.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.17g	0.085% 3.15g	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, 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 500 kcal.

Comparing minerals per 500 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 500 kcal.
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.