Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, CAP VS 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	20.4% 591kcal	19.4% 563kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	6% 5.8g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 111g	93% 121g	130g per day for Men 19-50 years
Sugars	65.2% 47.3g	70% 50.7g	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	10% 3.83g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	18% 10g	12% 6.8g	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	1.26% 11.3μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	180% 29mg	152% 24.4mg	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	222% 2.9mg	185% 2.4mg	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	551% 2203μg	122% 489μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	307% 7.37μg	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	65.2% 391IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.76% 0.86mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	1.54% 1.84μg	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	1.28% 12.8mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	47.2% 0.43mg	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	325% 26mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	10.5% 44mg	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	39.3% 275mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	9.84% 335mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	56% 842mg	1500mg per day for Men 19-50 years
Zinc	197% 21.7mg	67% 7.37mg	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, QUAKER, CAP vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• Cereals ready-to-eat, QUAKER, CAP have 4.5 times more Vitamin B9 and 4.7 times more Vitamin E than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While Cereals ready-to-eat, POST, COCOA PEBBLES contain 97 times more Vitamin A, more Vitamin B12, more Vitamin D and 6.5 times more Vitamin K 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 5 oz.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C in 5 oz.

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

• Cereals ready-to-eat, QUAKER, CAP have 3 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 1.2 times more Potassium, 1.2 times more Sodium and 2.9 times more Zinc than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While Cereals ready-to-eat, POST, COCOA PEBBLES contain 2.4 times more Calcium, 2.7 times more Copper and 1.9 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, CAP have 2.3 times more Fat, 1.5 times more Omega 3, 25 times more Omega 6, 1.7 times more Fiber and 1.5 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 5 oz.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.