CAP'N CRUNCH'S PEANUT BUTTER XL SWEETENED CORN & OAT CEREAL scores 22/100 (Avoid) due to its **high added sugar content**, which significantly impacts its overall nutritional profile.
This cereal scores 22/100, placing it in the 'Avoid' category.
A 100g serving contains 32.4g of added sugar, a primary concern.
It provides 98% DV of iron per 100g, a notable micronutrient contribution.
As a NOVA class 4 food, it is considered ultra-processed.
Compared to generic dairy, this cereal offers different nutritional components and is not a direct substitute.
Scores -11 points above the dairy category average (33/100 across 5088 foods).
Fiber
2.7g
10% of Daily Value
Protein
8.11g
16% of Daily Value
Added sugar
32.4g
65% of Daily Value
Sodium
756.76mg
33% of Daily Value
+
What it brings to the table
Fiber (2.7g)+2
Protein (8.1g)+4
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Added sugar (32.4g)-25
Sodium (756.8mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 22
CAP'N CRUNCH'S PEANUT BUTTER XL SWEETENED CORN & OAT CEREAL receives a FoodScore of 22 out of 100, primarily driven by its significant added sugar content and ultra-processed nature. A 100g serving contains 32.4g of added sugar, which incurs a substantial penalty of -25 points. The presence of sugar as the second ingredient, along with dextrose within the peanut butter, contributes to this high amount. The product is also classified as NOVA class 4, indicating it is ultra-processed, resulting in a -10 point penalty. While it does offer some positive attributes, these are outweighed by the penalties. It gains +2 points for 2.7g of fiber and +4 points for 8.1g of protein per 100g. Micronutrient bonuses include +4 points for iron (98% DV) and riboflavin. However, its high sodium content of 756.76mg per 100g also contributes a -3 point penalty. Compared to a generic dairy equivalent, which typically provides protein and calcium without added sugars, CAP'N CRUNCH'S presents a very different nutritional profile.
Health benefits
What the nutrients in cap'n crunch's peanut butter xl sweetened corn & oat cereal, peanut butter actually do for you, grounded in established dietary science.
Source of Iron
This cereal is a significant source of iron, providing 98% of the Daily Value per 100g serving. Iron is an essential mineral involved in oxygen transport and energy metabolism. For individuals seeking to increase their iron intake, particularly those with dietary restrictions or increased needs, incorporating a serving of CAP'N CRUNCH'S can contribute to meeting daily requirements. However, it is important to consider the overall nutritional context of the product.
Contributes to Protein Intake
With 8.11g of protein per 100g, this product can contribute to daily protein intake. Protein is crucial for muscle repair and growth, as well as various bodily functions. While not a primary protein source, combining this cereal with other protein-rich foods, such as milk or yogurt, can help create a more balanced meal that supports satiety and muscle maintenance. The protein comes from the corn and oat flours, as well as the peanut butter.
Provides B Vitamins
CAP'N CRUNCH'S PEANUT BUTTER XL SWEETENED CORN & OAT CEREAL is fortified with several B vitamins, including niacinamide, thiamine mononitrate, pyridoxine hydrochloride, riboflavin, and folic acid. These vitamins play key roles in energy production and various metabolic processes. While the specific percentages for each B vitamin are not fully detailed beyond riboflavin contributing to a bonus, their inclusion helps address potential dietary gaps, particularly in populations where fortification is common.
CAP'N CRUNCH'S PEANUT BUTTER XL SWEETENED CORN & OAT CEREAL scores 22/100 (Avoid) due to its high added sugar content, which significantly impacts its overall nutritional profile.
How to eat it
Cereal is commonly consumed as a quick breakfast or snack, often with milk. A typical serving size is 1 cup, which for this product is approximately 37g. Given its nutritional profile, it's important to be mindful of portion sizes and consider what it's paired with.
Pair with unsweetened milk or a plant-based alternative to avoid adding more sugar to your meal.
Combine with a source of lean protein like a hard-boiled egg or Greek yogurt to enhance satiety and balance blood sugar.
Consider using a smaller bowl to help manage portion sizes and avoid overconsumption.
Add a handful of fresh berries for natural sweetness and additional fiber and vitamins.
Alternate with lower-sugar cereals or whole-grain options to vary your nutrient intake throughout the week.
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, a preservative, which some individuals prefer to limit in their diet. The high added sugar content may be a concern for individuals managing blood sugar levels, such as those with diabetes, or for parents monitoring children's sugar intake. The significant sodium content could also be a factor for those monitoring their sodium intake for cardiovascular health. While the product is fortified with iron, it does not contain significant amounts of other key micronutrients like calcium, vitamin D, or potassium.
Based on its FoodScore of 22/100, this cereal is categorized as 'Avoid.' This is primarily due to its high added sugar content (32.4g per 100g) and its classification as an ultra-processed food. While it provides iron and some protein, these benefits are largely overshadowed by the less favorable nutritional aspects.
How does CAP'N CRUNCH'S compare to other cereals?
Compared to a generic plain corn or oat cereal, CAP'N CRUNCH'S PEANUT BUTTER XL SWEETENED CORN & OAT CEREAL has significantly more added sugar and sodium. For instance, a brand like Cheerios, while still processed, typically has less added sugar and more fiber per serving. This product's peanut butter flavor contributes to its unique profile but also to its higher fat content.
What is the role of 'hydrogenated cottonseed and/or rapeseed oil' in this cereal?
Hydrogenated oils, like hydrogenated cottonseed and/or rapeseed oil found in the peanut butter, are used to improve texture and extend shelf life. While this product declares 0g of trans fat per 100g, hydrogenation can sometimes lead to the formation of trans fats, which are generally advised to be limited in the diet. These oils contribute to the overall fat content of the cereal.
What is a reasonable portion size for this cereal?
The recommended serving size is 1 cup, which is approximately 37g. Sticking to this portion size helps manage the intake of added sugars and sodium. Consuming larger portions would significantly increase the intake of these components, making it harder to fit within daily dietary guidelines.
Can I eat this cereal if I am trying to reduce my sugar intake?
Given that this cereal contains 32.4g of added sugar per 100g, it would be challenging to incorporate it regularly into a diet focused on reducing sugar intake. For reference, the USDA Dietary Guidelines recommend limiting added sugars to less than 10% of daily calories. Choosing cereals with lower or no added sugars would be a more effective strategy for sugar reduction.