Breakfast cereals are an important staple for anyone's pantry. Perfect for those mornings when you don't have time to cook, cereals can get your day started. According to WebMD, the old adage is correct: breakfast is the most important meal of the day. Quaker Foods Cap'n Crunch is a popular cereal, available in most grocery stores.
Calories
Cap'n Crunch cereal's nutritional facts are based on a serving size of 3/4 cup of cereal. The totals are also provided with 1/2 cup of skim milk added. Cap'n Crunch alone contains 110 calories. When you add a serving of milk, the total is 150 calories. Fifteen of these calories are from fat, all of which are derived from the cereal.
Sugars
Sugar and brown sugar are listed as the second and fourth ingredients respectively in Cap'n Crunch. There are 12 g of sugar in the cereal. According to WebMD, the U.S. Government's Dietary Reference Intakes "recommend that added sugars not exceed 25 percent of the total calories." Cap'n Crunch's sugar makes up 43.6 percent of the total calories, meaning that it falls outside of the Reference Intake's recommendations. Prepared with milk, an additional 6 g of sugar are added.
Fats
There are 1.5 g of total fat in Cap'n Crunch cereal representing 3 percent of your daily value based on a 2,000 calorie diet. Of this 1.5 g, 1 g is saturated fat -- 6 percent of your daily value. Cap'n Crunch does not contain trans, polyunsaturated or monounsaturated fats. Adding milk nudges the total daily value of total fat to 3 percent.
Carbohydrates
Cap'n Crunch contains 23 g of carbohydrates, over half of which are from 12 g of sugar. This total represents 8 percent of your daily value. One gram of dietary fiber and 10 g of other carbohydrates make up the cereal's balance. One gram of dietary fiber is equal to 3 percent of the recommended daily value. Adding milk means 6 g of carbohydrates, all from sugar. A bowl of Cap'n Crunch with milk contains 5 g of protein, 4 from the milk and 1 from the cereal.
Other Facts
Cap'n Crunch contains no cholesterol, 200 mg of sodium and 50 mg of potassium. Its sodium and potassium contents are 8 and 1 percent of the daily value, respectively. Milk adds 65 mg of sodium and 200 mg potassium. The cereal also contains 25 percent daily value of iron, thiamine, riboflavin, niacin, vitamin B6 and zinc. Cap'n Crunch fulfills your daily requirement -- 100 percent -- of folic acid. Milk contributes small amounts of thiamine, riboflavin, B6 and zinc.
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