Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, FRUITY PEBBLES VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	27.5% 798kcal	33.5% 970kcal	2900kcal per day for Men 19-50 years
Fat	8.22% 7.98g	49.7% 48.2g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	24.5% 7.85g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	75.8% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	82.2% 107g	130g per day for Men 19-50 years
Sugars	94% 68g	54% 39.3g	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	4.18% 1.6g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	184% 1653μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	240% 3.1mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 36.8mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	56.5% 0.73mg	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	184% 734μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	460% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	98% 587IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	143% 1.3mg	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	165% 13.2mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	NA	345% 7.93mg	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	20% 141mg	122% 855mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	37% 20.2μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	70.3% 1054mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	75.2% 8.28mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.31% 11.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES vs Cereals ready-to-eat, granola, homemade:

• Cereals ready-to-eat, POST, FRUITY PEBBLES have 833 times more Vitamin A, 2.5 times more Vitamin B1, 4.4 times more Vitamin B2, 6.8 times more Vitamin B3, 5 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, 18.5 times more Vitamin C and more Vitamin D than Cereals ready-to-eat, granola, homemade.
• While Cereals ready-to-eat, granola, homemade contain 85.4 times more Vitamin E and 4.1 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Cereals ready-to-eat, granola, homemade:

• Cereals ready-to-eat, POST, FRUITY PEBBLES have 1.7 times more Iron, 20.4 times more Sodium and 1.3 times more Zinc than Cereals ready-to-eat, granola, homemade.
• While Cereals ready-to-eat, granola, homemade contain 4 times more Calcium, 4.6 times more Copper, 10.5 times more Magnesium, 6.1 times more Phosphorus, 7.5 times more Potassium and 2.5 times more Selenium than Cereals ready-to-eat, POST, FRUITY PEBBLES.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST, FRUITY PEBBLES have 1.6 times more Carbohydrate and 1.7 times more Sugars than Cereals ready-to-eat, granola, homemade.
• While Cereals ready-to-eat, granola, homemade contain 6 times more Fat, 38.2 times more Omega 3, 85.6 times more Omega 6, 11.1 times more Fiber and 3 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Cereals ready-to-eat, granola, homemade have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.