Comparing Nutrients in 100 grams Rice and Wheat cereal bar VS 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	14% 409kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	14.2% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	44% 32g	31% 22.5g	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	4.74% 1.8g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	15% 8.5g	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	48% 431μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.5% 0.77mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	77% 1mg	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	3.75% 15μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	121% 2.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13% 77IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	3.1% 3.7μg	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	3.1% 31mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	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	32% 2.56mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	19.4% 136mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	45.3% 25μg	58.4% 32μg	55μg per day for Men 19-50 years
Sodium	28.5% 428mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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, 12.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.1 times more Vitamin K 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 g.
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams 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 1.3 times more Calcium, 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.

Comparison of macro-nutrients per 100 grams:

• 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 more Saturated Fat, 2.3 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 g.
• 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 g.