Comparing Nutrients in 7 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	28% 812kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	19% 3.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	117% 152g	130g per day for Men 19-50 years
Sugars	87% 63g	69.8% 50.6g	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	9.4% 3.57g	58% 22g	38g per day for Men 19-50 years
Protein	32.2% 18g	31.5% 17.7g	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	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	153% 2mg	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	7.44% 29.8μg	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	256% 6.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	55% 49.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.5% 165IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39% 5.83mg	74.5% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	3.3% 3.97μg	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	6.15% 61.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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	63.5% 5.1mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	38.6% 270mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	134% 73.4μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.33% 12.3g	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 7 oz

Compare the macro and micronutrient content in 7 oz of Rice and Wheat cereal bar versus 7 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 7 ounces of Rice and Wheat cereal bar vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Rice and Wheat cereal bar vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 7 ounces of Rice and Wheat cereal bar have 2 times more Sodium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 7 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 7 ounces:

• 7 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 7 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 seven ounces.