Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Weight per 100 calories

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry: 27g
• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins: 26g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	1.47% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.089% 0.26mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	16% 20.8g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	9.1% 6.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.9% 1.86g	6.5% 2.47g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	NA	0.029% 0.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.64% 0.18mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64.4μg	1.87% 7.47μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.64% 0.015μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.24% 0.22mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.99% 0.15mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.54μg	0.64% 0.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	8% 80mg	1.68% 16.8mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	7.6% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	36% 2.9mg	8.3% 0.66mg	8mg per day for Men 19-50 years
Magnesium	5.9% 24.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	17.4% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 79.8mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	3.27% 111mg	3400mg per day for Men 19-50 years
Selenium	8.04% 4.42μg	8.1% 4.46μg	55μg per day for Men 19-50 years
Sodium	9.27% 139mg	4.02% 60.3mg	1500mg per day for Men 19-50 years
Zinc	4.75% 0.52mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.061% 2.25g	0.024% 0.88g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisins, Dates And Walnuts, Dry VS Cereals Ready-to-eat, QUAKER, Low Fat 100% Natural Granola With Raisins Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.5 times more Vitamin B1, 5.3 times more Vitamin B2, 5.3 times more Vitamin B3, 5 times more Vitamin B6 and 8.6 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin B9
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 4.8 times more Calcium, 1.4 times more Copper, 4.3 times more Iron, 1.5 times more Manganese, 2.3 times more Sodium and 1.3 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Magnesium, Phosphorus, Potassium and Selenium per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.5 times more Omega 3, 2.2 times more Omega 6 and 1.3 times more Sugars than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 100 kcal of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.3 times more Fiber than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide inadequate amounts of Omega 6