Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, Christmas Crunch VS Rice and Wheat cereal bar

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Rice and Wheat cereal bar	9%	20%	71%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	27% 788kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	111% 144g	130g per day for Men 19-50 years
Sugars	121% 88g	87% 63g	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	13.6% 5.16g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Rice and Wheat cereal bar	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	270% 3.24mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	282% 3.66mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	270% 43mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	333% 4.32mg	139% 1.8mg	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	763% 3050μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	39% 5.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	40.8% 0.37mg	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	491% 39.3mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	121% 2.8mg	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	47.6% 333mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	96% 1437mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	295% 32.5mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Christmas Crunch VS Rice and Wheat cereal bar per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch versus 7 oz of Rice and Wheat cereal bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Rice and Wheat cereal bar:

• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 5.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 102.5 times more Vitamin B9 than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 7 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin A and Vitamin B5
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Rice and Wheat cereal bar:

• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 7.7 times more Iron, 1.2 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Sodium and 9.2 times more Zinc than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 2.8 times more Calcium and 3.8 times more Selenium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Rice and Wheat cereal bar contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have more Saturated Fat, 1.4 times more Sugars and 1.4 times more Fiber than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 1.9 times more Fat, 2.6 times more Omega 3, 2.7 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Rice and Wheat cereal bar offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3