Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, CAP VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	57% 1655kcal	67% 1941kcal	2900kcal per day for Men 19-50 years
Fat	37.8% 36.6g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	48.6% 15.6g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	152% 2.43g	1.6g per day for Men 19-50 years
Omega 6	49.6% 8.44g	168% 28.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	164% 214g	130g per day for Men 19-50 years
Sugars	183% 132g	108% 78.6g	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	28.2% 10.7g	93% 35.3g	38g per day for Men 19-50 years
Protein	50.3% 28g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	506% 6.07mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	529% 6.87mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	505% 81mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	622% 8.1mg	113% 1.47mg	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	1542% 6168μg	83.3% 333μg	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	0% 0mg	5.3% 4.76mg	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	16% 2.42mg	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	285% 2.57mg	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	911% 73mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	NA	690% 16mg	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	110% 770mg	244% 1711mg	700mg per day for Men 19-50 years
Potassium	27.5% 937mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	196% 2945mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	552% 60.7mg	150% 16.6mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.63% 23g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 2.8 times more Vitamin B1, 4.9 times more Vitamin B2, 7.4 times more Vitamin B3, 5.5 times more Vitamin B6 and 18.5 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• While 14 oz of Cereals ready-to-eat, granola, homemade contain 18.2 times more Vitamin E and 26.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, granola, homemade 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, QUAKER, CAP vs Cereals ready-to-eat, granola, homemade:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 4.6 times more Iron, 28.5 times more Sodium and 3.7 times more Zinc than Cereals ready-to-eat, granola, homemade.
• While 14 oz of Cereals ready-to-eat, granola, homemade contain 8.4 times more Calcium, 5.8 times more Copper, 2.4 times more Magnesium, 2.2 times more Phosphorus, 2.3 times more Potassium and 3.4 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 1.5 times more Carbohydrate and 1.7 times more Sugars than Cereals ready-to-eat, granola, homemade.
• While 14 oz of Cereals ready-to-eat, granola, homemade contain 2.6 times more Fat, 27.8 times more Omega 3, 3.4 times more Omega 6, 3.3 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, granola, homemade offer comparable quantities of Energy and Saturated Fat per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3