Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, COCOA PEBBLES VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	27% 788kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.14g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	3.42% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	132% 171g	130g per day for Men 19-50 years
Sugars	98% 71g	33% 24g	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	1.67% 1.2g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 20.4g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	17% 9.53g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	171% 1540μg	250% 2254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	339% 4.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	359% 57.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	296% 3.84mg	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	171% 685μg	301% 1203μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	430% 10.3μg	451% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	91% 548IU	100% 601IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	33% 0.3mg	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	154% 12.3mg	812% 65mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	95% 2.2mg	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% 189mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	78.6% 1179mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, COCOA PEBBLES VS Cereals ready-to-eat, RALSTON CRISP RICE per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, COCOA PEBBLES versus 7 oz of Cereals ready-to-eat, RALSTON CRISP RICE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 7 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B3, 1.8 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cereals ready-to-eat, RALSTON CRISP RICE provide similar amounts of Vitamin B2, Vitamin B6, Vitamin B12 and Vitamin D per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, COCOA PEBBLES vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have 4.4 times more Calcium, 2 times more Copper, 1.3 times more Magnesium, 1.8 times more Potassium and 4 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 7 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 5.3 times more Iron and 1.3 times more Selenium than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cereals ready-to-eat, RALSTON CRISP RICE contain similar levels of Phosphorus and Sodium per seven ounces.
• 7 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have 3.3 times more Fat, 10 times more Saturated Fat, 3 times more Sugars and 2.3 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 7 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 1.4 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cereals ready-to-eat, RALSTON CRISP RICE offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.