CAP'N CRUNCH'S PEANUT BUTTER SWEETENED CORN & OAT CEREAL scores 21/100, indicating it is an 'Avoid' choice primarily due to its **high added sugar content**.
CAP'N CRUNCH'S PEANUT BUTTER CEREAL receives a FoodScore of 21/100.
The product contains 32.5g of added sugar per 100g, significantly impacting its nutritional profile.
It is classified as NOVA class 4, indicating it is an ultra-processed food.
Compared to a generic dairy equivalent, this cereal offers minimal protein and fiber.
Consider this cereal for occasional consumption, mindful of portion sizes.
Scores -12 points above the dairy category average (33/100 across 5088 foods).
Fiber
2.5g
9% of Daily Value
Protein
7.5g
15% of Daily Value
Added sugar
32.5g
65% of Daily Value
Sodium
750mg
33% of Daily Value
+
What it brings to the table
Fiber (2.5g)+2
Protein (7.5g)+3
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Added sugar (32.5g)-25
Sodium (750mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 21
CAP'N CRUNCH'S PEANUT BUTTER SWEETENED CORN & OAT CEREAL scores 21 out of 100, placing it in the 'Avoid' category. The primary factor driving this low score is the substantial amount of added sugar, at 32.5g per 100g, which incurs a significant penalty of -25 points. The ingredient list shows sugar as the second ingredient, and dextrose is also present within the peanut butter component, contributing to the overall sugar load. Additionally, the product is classified as NOVA class 4, meaning it is ultra-processed, which results in a -10 point penalty. The sodium content is also high at 750mg per 100g, leading to a -3 point penalty. On the positive side, the cereal receives minor bonuses for its 7.5g of protein (+3 points), 2.5g of fiber (+2 points), and the presence of fortified micronutrients like iron and riboflavin (+4 points). However, these benefits are outweighed by the penalties. Compared to a generic dairy equivalent, which typically offers higher protein and lower added sugars, CAP'N CRUNCH'S cereal presents a less favorable nutritional profile.
Health benefits
What the nutrients in cap'n crunch's peanut butter sweetened corn & oat cereal, peanut butter actually do for you, grounded in established dietary science.
Source of Iron
This cereal is fortified with iron, providing 17.5mg per 100g, which is 97% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and various metabolic processes. Including iron-fortified foods can help individuals meet their daily iron requirements, particularly those at risk of deficiency. While it contributes significantly to iron intake, it's important to consider the overall nutritional context of the product.
Contains B Vitamins
CAP'N CRUNCH'S PEANUT BUTTER SWEETENED CORN & OAT CEREAL is fortified with several B vitamins, including thiamine mononitrate, pyridoxine hydrochloride, riboflavin, and niacinamide. These vitamins play key roles in energy metabolism, helping the body convert food into energy. While the specific amounts for all B vitamins are not listed, the presence of these fortified nutrients contributes to daily micronutrient intake, supporting various bodily functions.
Provides Some Protein and Fiber
The cereal offers 7.5g of protein and 2.5g of fiber per 100g. Protein is vital for muscle repair and growth, while fiber supports digestive health and can contribute to feelings of fullness. Although these amounts are not exceptionally high, they do contribute to the daily intake of these macronutrients. Pairing this cereal with other protein and fiber-rich foods can further enhance its nutritional contribution.
CAP'N CRUNCH'S PEANUT BUTTER SWEETENED CORN & OAT CEREAL scores 21/100, indicating it is an 'Avoid' choice primarily due to its high added sugar content.
How to eat it
CAP'N CRUNCH'S PEANUT BUTTER SWEETENED CORN & OAT CEREAL is typically consumed as a breakfast food, often with milk. A common portion size is 1 cup. Due to its high added sugar content, it's important to be mindful of portion sizes to avoid excessive sugar intake.
To increase protein and fiber, pair this cereal with plain Greek yogurt or a handful of unsalted nuts.
Use a smaller bowl to help manage portion sizes, aiming for less than the suggested 1-cup serving to reduce added sugar intake.
Combine with fresh fruit like berries or sliced banana to add natural sweetness and dietary fiber without extra added sugar.
Things to keep in mind
Individuals with peanut allergies must avoid this product due to the explicit inclusion of peanut butter in the ingredients. The ingredient list also notes the use of BHT (to preserve freshness), a synthetic antioxidant. While generally recognized as safe by regulatory bodies, some consumers prefer to limit intake of synthetic preservatives. The high added sugar content may be a concern for individuals managing blood sugar levels, such as those with diabetes. The sodium level of 750mg per 100g is also notable, and those monitoring sodium intake should consider this when incorporating the cereal into their diet.
Based on its FoodScore of 21/100, this cereal is categorized as 'Avoid'. Its high added sugar content (32.5g per 100g) and classification as an ultra-processed food are the main factors contributing to this score. While it provides some iron and B vitamins, these do not outweigh the nutritional drawbacks.
How does CAP'N CRUNCH'S PEANUT BUTTER CEREAL compare to other breakfast cereals?
Compared to a less processed breakfast cereal like plain Shredded Wheat, CAP'N CRUNCH'S PEANUT BUTTER CEREAL contains significantly more added sugar and sodium. Many plain whole-grain cereals offer higher fiber content and fewer additives. For example, a serving of plain Cheerios would have considerably less added sugar.
What is 'BHT (to preserve freshness)' in the ingredient list?
BHT, or butylated hydroxytoluene, is a synthetic antioxidant added to foods to prevent spoilage and maintain freshness. It helps to prevent fats and oils from becoming rancid. It is approved for use in food by regulatory agencies, though some individuals choose to limit their intake of synthetic preservatives.
What is a reasonable portion size for this cereal?
The suggested serving size is 1 cup. However, given the high added sugar and sodium content, a smaller portion, such as half a cup, might be more appropriate for regular consumption. Pairing it with other nutrient-dense foods can help create a more balanced meal.
Does this cereal contain whole grains?
The ingredient list includes 'corn flour' and 'oat flour'. While oats are a whole grain, the term 'corn flour' does not specify if it's whole grain corn flour. The product is not explicitly marketed as a whole grain cereal, and its fiber content (2.5g per 100g) is relatively low, suggesting it is not a primary source of whole grains.