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[N]extrient

Cereals Ready-to-eat Quaker Cap'n Crunch with Crunchberries

SR Legacy·Comprehensive Reference Data

Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES

Breakfast Cereals

A 100g serving covers 408% of the daily recommended Folate, making Cereals Ready-to-eat Quaker Cap'n Crunch with Crunchberries one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (4.5g), fat (4.8g), and carbohydrates (85.9g) per 100g. Cereals Ready-to-eat Quaker Cap'n Crunch with Crunchberries packs 397 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 725mg per 100g (32% DV), relevant for anyone on a low-sodium or DASH diet. Fiber content sits at 2.6g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Cereals Ready-to-eat Quaker Cap'n Crunch with Crunchberries delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories397KCAL
Protein4.5G
Fat4.8G
Carbs85.9G
Fiber2.6G

Calorie Distribution

405kcal
  • Protein4%4.5 g
  • Fat11%4.8 g
  • Carbs85%85.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water2.5G
Energy397KCAL
Protein4.5G
Total lipid (fat)4.8G
Carbohydrate, by difference85.9G
Fiber, total dietary2.6G
Total Sugars44.2G
Cholesterol0MG
Vitamin C, total ascorbic acid0.10MG
Thiamin1.6MG
Riboflavin1.8MG
Niacin20.8MG
Vitamin B-62.1MG
Folate, total1630UG
Vitamin B-120UG
Vitamin A, RAE7.0UG
Vitamin E (alpha-tocopherol)0.63MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0.60UG
Calcium, Ca11.0MG
Iron, Fe19.8MG
Magnesium, Mg55.0MG
Phosphorus, P168MG
Potassium, K187MG
Sodium, Na725MG
Zinc, Zn15.6MG
Copper, Cu0.12MG
Selenium, Se10.4UG
Energy1662kJ
Ash2.3G
Folic acid1611UG
Folate, food19.0UG
Folate, DFE2757UG
Choline, total8.6MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta89.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU149IU
Lycopene0UG
Lutein + zeaxanthin538UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated3.1G
SFA 4:00G
SFA 6:00.02G
SFA 8:00.23G
SFA 10:00.18G
SFA 12:01.4G
SFA 14:00.51G
SFA 16:00.63G
SFA 18:00.12G
Fatty acids, total monounsaturated0.63G
MUFA 16:10.003G
MUFA 18:10.63G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.75G
PUFA 18:20.72G
PUFA 18:30.03G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0.02G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (1 NLEA serving) (26g)1031.2g1.3g22.3g

Scaled from Cereals Ready-to-eat Quaker Cap'n Crunch with Crunchberries's per-100g values using USDA portion data.

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Cereals Ready-to-eat Post Honey Bunches of Oats (With Real Strawberries)

399 kcal6.7g protein

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Cereals Ready-to-eat Granola Homemade

489 kcal13.7g protein

Cereals Ready-to-eat Quaker Oatmeal Squares Cinnamon

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Cereals Ready-to-eat Quaker Cap'n Crunch

398 kcal4.39g protein

Cereals Ready-to-eat Quaker Christmas Crunch

397 kcal4.44g protein

Cereals Ready-to-eat Quaker Sweet Crunch/quisp

406 kcal4.51g protein

Cereals Ready-to-eat Quaker Cap'n Crunch's Peanut Butter Crunch

417 kcal7.1g protein

Cereals Ready-to-eat Quaker Cap'n Crunch's Halloween Crunch

402 kcal4.41g protein

Cereals Ready-to-eat Quaker Quaker Oat Cinnamon Life

374 kcal9.14g protein

Nutrient Highlights

  • Cereals Ready-to-eat Quaker Cap'n Crunch with Crunchberries is a excellent source of Zinc (141% DV) — see top foods ranked by Zinc
  • Cereals Ready-to-eat Quaker Cap'n Crunch with Crunchberries is a excellent source of Iron (110% DV) — see top foods ranked by Iron
  • Cereals Ready-to-eat Quaker Cap'n Crunch with Crunchberries is a excellent source of Sodium (32% DV) — see top foods ranked by Sodium
  • Cereals Ready-to-eat Quaker Cap'n Crunch with Crunchberries is a good source of Magnesium (13% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • At 725mg of sodium per 100g, Cereals Ready-to-eat Quaker Cap'n Crunch with Crunchberries should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Cereals Ready-to-eat Quaker Cap'n Crunch with Crunchberries provides 19.8mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Cereals Ready-to-eat Quaker Cap'n Crunch with Crunchberries is a meaningful source of folate at 1630mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Zinc: top <1% (#1 of 8,262)
  • Iron: top 2% (#165 of 8,262)
  • Sodium: top 10% (#826 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories397
% Daily Value*
Total Fat 4.8G6%
Cholesterol 0MG0%
Sodium 725MG32%
Total Carbohydrate 85.9G31%
Dietary Fiber 2.6G9%
Total Sugars 44.2G
Protein 4.5G9%
Vitamin D 0UG0%
Calcium 11.0MG1%
Iron 19.8MG110%
Potassium 187MG4%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 171643.

View on USDA FoodData Central →