Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	52% 1504kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	12% 3.85g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	29.8% 5.06g	30.4% 5.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	246% 320g	130g per day for Men 19-50 years
Sugars	171% 124g	140% 102g	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	62.7% 24g	100% 38g	38g per day for Men 19-50 years
Protein	59% 33g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	416% 3743μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	312% 3.74mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	326% 4.24mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	384% 5mg	75.7% 0.98mg	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	249% 996μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	1.76% 1.6mg	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	12% 1.83mg	28.3% 4.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	122% 1218mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	117% 1.05mg	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	561% 45mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	94% 397mg	420mg per day for Men 19-50 years
Manganese	411% 9.45mg	268% 6.17mg	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	170% 1191mg	179% 1254mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	50.3% 1711mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	132% 1980mg	62% 929mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	57.4% 6.3mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry versus 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 943 times more Vitamin A, 2.6 times more Vitamin B1, 5.3 times more Vitamin B2, 5.3 times more Vitamin B3, 5.1 times more Vitamin B6 and 8.7 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 2 times more Vitamin B12, 2.3 times more Vitamin E and 1.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12 and Vitamin K
• 14 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 4.7 times more Calcium, 4.4 times more Iron, 1.5 times more Manganese and 2.1 times more Sodium than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Copper, Magnesium, Phosphorus, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 1.3 times more Saturated Fat and 1.2 times more Sugars than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 2.3 times more Omega 3 and 1.6 times more Fiber than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per 14 ounces.