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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 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.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 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.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

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

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

Comparison of macro-nutrients per 14 ounces:

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