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  6. Fruit roll ups vs. Cap'n Crunch Cereal

Fruit roll ups vs. Cap'n Crunch Cereal — In-Depth Nutrition Comparison

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How are fruit roll ups and cap'n Crunch Cereal different?

  • Fruit roll ups are higher in vitamin C and monounsaturated fat; however, cap'n Crunch Cereal is richer in selenium and polyunsaturated fat.
  • Daily need coverage for vitamin C for fruit roll ups is 133% higher.
  • Fruit roll ups contain 3 times more monounsaturated fat than cap'n Crunch Cereal. While fruit roll ups contain 1.724g of monounsaturated fat, cap'n Crunch Cereal contains only 0.639g.
  • Fruit roll ups have less sugar.

Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH are the varieties used in this article.

Infographic

Fruit roll ups vs Cap'n Crunch Cereal infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 41% 0% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 3.3% 16% 728% 37% 441% 72% 98% 97% 35%
Contains less SodiumSodium -58%
Contains more SeleniumSelenium +103.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 400% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 12% 0% 404% 420% 402% 8.7% 493% 0% 1.5% 1166% 4.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit roll ups Cap'n Crunch Cereal DV% diff.
Folate 1555µg 389%
Iron 19.42mg 243%
Vitamin B6 2.138mg 164%
Zinc 16.16mg 147%
Vitamin B2 1.822mg 140%
Vitamin B1 1.614mg 135%
Vitamin B3 21.465mg 134%
Vitamin C 120mg 0mg 133%
Manganese 0.747mg 32%
Phosphorus 167mg 24%
Sodium 317mg 754mg 19%
Magnesium 55mg 13%
Copper 0.111mg 12%
Saturated fat 0.99g 3.346g 11%
Fiber 2.5g 10%
Protein 0.1g 4.39g 9%
Selenium 3.2µg 6.5µg 6%
Potassium 186mg 5%
Polyunsaturated fat 0.093g 0.747g 4%
Vitamin E 0.62mg 4%
Monounsaturated fat 1.724g 0.639g 3%
Vitamin B5 0.145mg 3%
Choline 8.6mg 2%
Fats 3.5g 5.12g 2%
Calories 373kcal 398kcal 1%
Vitamin K 0.6µg 1%
Calcium 11mg 1%
Vitamin A 7µg 1%
Carbs 85.2g 85.51g 0%
Net carbs 85.2g 83.01g N/A
Sugar 38.7g 44.32g N/A
Trans fat 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 85% 10%
Protein: 0.1 g
Fats: 3.5 g
Carbs: 85.2 g
Water: 10.2 g
Other: 1 g
4% 5% 86% 3% 2%
Protein: 4.39 g
Fats: 5.12 g
Carbs: 85.51 g
Water: 2.5 g
Other: 2.48 g
Contains more WaterWater +308%
Contains more ProteinProtein +4290%
Contains more FatsFats +46.3%
Contains more OtherOther +148%
~equal in Carbs ~85.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 61% 3%
Saturated fat: Sat. Fat 0.99 g
Monounsaturated fat: Mono. Fat 1.724 g
Polyunsaturated fat: Poly. Fat 0.093 g
71% 14% 16%
Saturated fat: Sat. Fat 3.346 g
Monounsaturated fat: Mono. Fat 0.639 g
Polyunsaturated fat: Poly. Fat 0.747 g
Contains less Sat. FatSaturated fat -70.4%
Contains more Mono. FatMonounsaturated fat +169.8%
Contains more Poly. FatPolyunsaturated fat +703.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fruit roll ups - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168808/nutrients
  2. Cap'n Crunch Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171642/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.