Comparing Nutrients in 100 calories Rice and Wheat cereal bar VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Weight per 100 calories

• Rice and Wheat cereal bar: 24.4g
• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch: 24g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Rice and Wheat cereal bar or Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch?

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Rice and Wheat cereal bar	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	3.44% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	10.7% 7.78g	7.5% 5.45g	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	1.16% 0.44g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	3.68% 2.06g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.31% 0.016mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18.6% 0.24mg	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	0.92% 3.67μg	11.6% 46.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.3% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.027% 0.024mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.1% 18.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.8% 0.72mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.29μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	0.76% 7.58mg	0.94% 9.44mg	1000mg per day for Men 19-50 years
Copper	5.03% 0.045mg	8.07% 0.073mg	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	7.82% 0.63mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	2.68% 11.2mg	4.9% 20.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	4.75% 33.3mg	8.96% 62.7mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	1.95% 66.3mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	14% 7.77μg	55μg per day for Men 19-50 years
Sodium	6.98% 105mg	3.86% 58mg	1500mg per day for Men 19-50 years
Zinc	3.96% 0.44mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.05% 1.83g	0.02% 0.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Rice and Wheat cereal bar vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• Rice and Wheat cereal bar has 3 times more Vitamin E than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain more Vitamin A, 12.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Rice and Wheat cereal bar vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• Rice and Wheat cereal bar has 1.8 times more Sodium than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 1.6 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 1.6 times more Zinc than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Rice and Wheat cereal bar has 1.4 times more Sugars than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 2.2 times more Omega 3 and 4.1 times more Fiber than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.