CAP'N CRUNCH'S CINNAMON ROLL SWEETENED CORN & OAT CEREAL, CINNAMON ROLL
CAP'N CRUNCH'S CINNAMON ROLL SWEETENED CORN & OAT CEREAL scores 22/100 (Avoid) due to its **high added sugar content**, which significantly impacts its nutritional profile.
This cereal scores 22/100, placing it in the 'Avoid' category.
It provides 129% DV of iron and 176% DV of zinc per 100g serving.
A 100g serving contains 31.11g of added sugar and 666.67mg of sodium.
As a NOVA 4 ultra-processed food, it differs significantly from plain rolled oats.
Consider this product as an occasional treat rather than a daily breakfast staple.
Scores -25 points above the grain category average (47/100 across 2269 foods).
Fiber
3.7g
13% of Daily Value
Protein
3.7g
7% of Daily Value
Added sugar
31.11g
62% of Daily Value
Sodium
666.67mg
29% of Daily Value
+
What it brings to the table
Fiber (3.7g)+4
Micronutrients (Iron, Zinc, Riboflavin)+6
−
What holds it back
Added sugar (31.1g)-25
Sodium (666.7mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 22
CAP'N CRUNCH'S CINNAMON ROLL SWEETENED CORN & OAT CEREAL receives a FoodScore of 22 out of 100, primarily driven by its significant added sugar content. With 31.11g of added sugar per 100g, this contributes a substantial -25 penalty to its overall score. The product also contains 666.67mg of sodium per 100g, resulting in a -3 penalty. As a NOVA class 4 food, it is categorized as ultra-processed, incurring an additional -10 penalty. While it does offer some nutritional benefits, these are outweighed by the penalties. Specifically, the cereal provides 3.7g of fiber, earning a +4 bonus, and is fortified with micronutrients like iron (129% DV) and zinc (176% DV), along with riboflavin, contributing a +6 bonus. Ingredients such as sugar and partially hydrogenated soybean oil reflect its processed nature. In comparison to plain rolled oats, which serve as a whole-grain breakfast baseline, CAP'N CRUNCH'S CINNAMON ROLL cereal has a much higher sugar and sodium content and is significantly more processed.
Health benefits
What the nutrients in cap'n crunch's cinnamon roll sweetened corn & oat cereal, cinnamon roll actually do for you, grounded in established dietary science.
Source of Iron
This cereal is a significant source of iron, providing 129% of the Daily Value per 100g. Iron is an essential mineral involved in oxygen transport and energy metabolism. For individuals who may struggle to meet their iron needs through other dietary sources, fortified cereals like CAP'N CRUNCH'S can contribute to daily intake, though it's important to consider the overall nutritional profile.
Good Source of Zinc
CAP'N CRUNCH'S CINNAMON ROLL cereal offers a high amount of zinc, supplying 176% of the Daily Value per 100g. Zinc plays a crucial role in immune function, wound healing, and DNA synthesis. Fortified cereals can be a convenient way to increase zinc intake, especially for those who might have limited access to other zinc-rich foods.
Provides B Vitamins
This product is fortified with several B vitamins, including niacinamide, thiamin mononitrate, riboflavin, and pyridoxine hydrochloride. These B vitamins are essential for energy production and various metabolic processes in the body. While the specific percentages for each B vitamin are not provided for all, their inclusion helps to address potential dietary gaps, particularly in populations that may consume refined grains.
CAP'N CRUNCH'S CINNAMON ROLL SWEETENED CORN & OAT CEREAL scores 22/100 (Avoid) due to its high added sugar content, which significantly impacts its nutritional profile.
How to eat it
CAP'N CRUNCH'S CINNAMON ROLL cereal is typically consumed as a quick breakfast option with milk. A common portion size is one cup, which is approximately 30g. However, it's easy to over-pour, leading to larger serving sizes and increased intake of added sugars and sodium.
Pair with unsweetened milk (dairy or plant-based) and a handful of fresh fruit to add fiber and natural sweetness without additional sugar.
Use as a small topping for plain yogurt or oatmeal to add texture and flavor, rather than consuming a full bowl on its own.
Measure your serving size carefully to adhere to the recommended 1 cup (30g) portion and manage added sugar intake.
Consider alternating with less-processed breakfast options like whole-grain oatmeal or eggs to balance your diet.
If consuming, ensure the rest of your day's meals are rich in whole foods, lean proteins, and vegetables to balance nutrient intake.
Things to keep in mind
Consumers should be mindful of the high added sugar content in CAP'N CRUNCH'S CINNAMON ROLL cereal, which is 31.11g per 100g. This can contribute to excessive daily sugar intake if not consumed in moderation. The ingredient list also includes partially hydrogenated soybean oil, a source of trans fats, although the nutrition label states 0g trans fat per 100g, indicating it's likely present in very small amounts. The presence of BHT (a preservative) is also noted. Individuals with sensitivities to artificial flavors or food colors, such as caramel color, may wish to consider this. Due to its high sodium content (666.67mg per 100g), individuals monitoring their sodium intake should consume this product sparingly.
Is CAP'N CRUNCH'S CINNAMON ROLL SWEETENED CORN & OAT CEREAL healthy?
This cereal scores 22/100 on FoodScore, indicating it is not considered a healthy choice for regular consumption. Its high added sugar content (31.11g per 100g) and status as an ultra-processed food are the primary reasons for this score. While it is fortified with iron and zinc, these benefits are largely overshadowed by its overall nutritional profile.
How does CAP'N CRUNCH'S CINNAMON ROLL cereal compare to other breakfast cereals?
Compared to a less-processed option like plain rolled oats, CAP'N CRUNCH'S CINNAMON ROLL cereal has significantly more added sugar and sodium. Even when compared to some other sweetened cereals, its added sugar level is notably high. For instance, a serving of a whole-grain, lower-sugar cereal like Cheerios would offer a more favorable nutritional balance.
What is 'partially hydrogenated soybean oil' in the ingredient list?
Partially hydrogenated soybean oil is a type of fat that has undergone a process to make it more solid at room temperature. Historically, this was a source of trans fats, which are detrimental to heart health. While the label states 0g trans fat, its presence indicates a processed fat source, and it's generally advisable to limit foods containing partially hydrogenated oils.
What is a reasonable portion size for this cereal?
The recommended serving size is 1 cup (approximately 30g). Adhering to this portion is crucial to manage the intake of added sugars and sodium. Many people tend to pour more than a single serving, which would further increase the amount of these components consumed.
Can children eat CAP'N CRUNCH'S CINNAMON ROLL cereal?
While children can consume this cereal, its high added sugar content makes it less ideal for a regular part of their diet. Excessive sugar intake in children can contribute to dental issues and may displace more nutrient-dense foods. It is best offered as an occasional treat in controlled portions.