Comparing Nutrients in 14 ounces Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	67% 1941kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	152% 2.43g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	31.7% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	237% 309g	130g per day for Men 19-50 years
Sugars	108% 78.6g	106% 77g	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	93% 35.3g	69% 26g	38g per day for Men 19-50 years
Protein	97% 54.3g	70.7% 39.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	423% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	455% 5.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	426% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	550% 7.14mg	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	83.3% 333μg	1295% 5179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	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	294% 44mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	30% 302mg	139% 1393mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	122% 1.1mg	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	196% 15.7mg	1455% 116mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	403% 9.26mg	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	244% 1711mg	240% 1679mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	133% 1988mg	1500mg per day for Men 19-50 years
Zinc	150% 16.6mg	497% 54.7mg	11mg per day for Men 19-50 years
Water	0.63% 23g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, granola, homemade versus 14 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 18.2 times more Vitamin E and 4.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 2.3 times more Vitamin B1, 4.2 times more Vitamin B2, 6.3 times more Vitamin B3, 4.9 times more Vitamin B6 and 15.5 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 2.3 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese and 1.9 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 4.6 times more Calcium, 7.4 times more Iron, 19.3 times more Sodium and 3.3 times more Zinc than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain similar levels of Phosphorus and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 1.3 times more Energy, 5.5 times more Fat, 4.8 times more Saturated Fat, 9.9 times more Omega 3, 5.3 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 1.4 times more Carbohydrate than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain offer comparable quantities of Sugars per 14 ounces.