Comparing Nutrients in 5 ounces Rice and Wheat cereal bar VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Rice and Wheat cereal bar	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	20% 580kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	83.5% 109g	130g per day for Men 19-50 years
Sugars	62% 45g	50% 36g	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	6.7% 2.55g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	23% 13g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.3% 1.1mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	109% 1.4mg	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	5.3% 21.3μg	73.7% 295μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	183% 4.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	39.4% 35.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	19.6% 118IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.8% 4.17mg	53.2% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	45.4% 3.63mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	86.7% 2mg	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	27.5% 193mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	64% 35.3μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	20.2% 303mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice and Wheat cereal bar VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice and Wheat cereal bar versus 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rice and Wheat cereal bar vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 13.9 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and 1.9 times more Vitamin E than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Rice and Wheat cereal bar vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 5 ounces of Rice and Wheat cereal bar have 2 times more Sodium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.3 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Rice and Wheat cereal bar.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice and Wheat cereal bar have 1.5 times more Fat, 1.2 times more Omega 6 and 1.2 times more Sugars than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Saturated Fat and 6.2 times more Fiber than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per five ounces.