Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, COCOA PEBBLES VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	19.4% 563kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	9.96% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	91% 119g	130g per day for Men 19-50 years
Sugars	70% 50.7g	40.4% 29.3g	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	5.97% 2.27g	57% 21.7g	38g per day for Men 19-50 years
Protein	12% 6.8g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	122% 1100μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	59.8% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	189% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	222% 2.9mg	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	122% 489μg	551% 2203μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	307% 7.37μg	0% 0μg	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	65.2% 391IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.23% 0.18mg	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	3.1% 31mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	18.4% 0.17mg	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	110% 8.8mg	549% 44mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	19.2% 135mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	56% 842mg	71.7% 1076mg	1500mg per day for Men 19-50 years
Zinc	67% 7.37mg	197% 21.7mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.096% 3.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 97 times more Vitamin A, 2.6 times more Vitamin B1, more Vitamin B12, more Vitamin D and 4.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 4.5 times more Vitamin B9 and 5.2 times more Vitamin E than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 5 oz.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, COCOA PEBBLES vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 2.6 times more Copper and 1.3 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 3.2 times more Calcium, 5 times more Iron, 2 times more Magnesium, 2 times more Phosphorus, 1.3 times more Sodium and 2.9 times more Zinc than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 1.8 times more Saturated Fat and 1.7 times more Sugars than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 2.3 times more Omega 3, 14.1 times more Omega 6, 9.6 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have similar amounts of Energy, Fat and Carbohydrate per 5 oz.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.