Comparing Nutrients in 100 grams 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	14% 402kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	4.14% 4g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	41.4% 54g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	27.3% 20g	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	2.1% 0.8g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	8.25% 4.62g	24.4% 13.7g	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	93% 833μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	28.5% 0.37mg	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	93% 370μg	21% 84μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	232% 5.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.7% 22mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	49.3% 296IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	4.4% 5.3μg	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	1.9% 19mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	72% 0.65mg	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	83.4% 6.67mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	NA	174% 4mg	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	10% 71mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	2.1% 72mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	35.4% 531mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.16% 5.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 grams 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 100 grams:

• 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 100 g.
• 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 100 g.