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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Rice and Wheat cereal bar has 7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 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.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, QUAKER, Christmas Crunch have similar amounts of Vitamin K per 7 oz.
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

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

Comparison of macro-nutrients per 7 ounces:

• Rice and Wheat cereal bar has 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.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain more Saturated Fat, 1.4 times more Sugars and 1.4 times more Fiber than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, QUAKER, Christmas Crunch have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.