Comparing Nutrients in 7 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	28.5% 828kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.78g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	131% 170g	130g per day for Men 19-50 years
Sugars	91% 66.2g	98% 71g	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	14% 5.36g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	25% 14g	17% 9.53g	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	1.76% 16μg	171% 1540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.44mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	213% 34mg	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	311% 4.04mg	260% 3.37mg	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	771% 3084μg	171% 685μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	430% 10.3μg	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	91% 548IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.07% 1.2mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2.15% 2.58μg	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	1.8% 18mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	66% 0.6mg	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	455% 36.4mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	14.6% 61.5mg	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	55% 385mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	78.6% 1179mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.13% 4.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 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 7 oz.