Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	53% 1540kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	12% 3.85g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	30.4% 5.16g	34% 5.76g	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	237% 309g	130g per day for Men 19-50 years
Sugars	140% 102g	91% 66.2g	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	86.7% 33g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	80.7% 45g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	157% 1413μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.4mg	237% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.7% 0.98mg	269% 3.5mg	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	716% 2866μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	50.7% 45.6mg	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	28.3% 4.25mg	129% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	5.3% 6.35μg	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 ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	25.8% 258mg	79.8% 798mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	209% 1.9mg	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	1454% 116mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	525% 12mg	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	210% 1472mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	62% 929mg	92% 1377mg	1500mg per day for Men 19-50 years
Zinc	57.4% 6.3mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Cereals ready-to-eat, QUAKER, Oatmeal Squares 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 ready-to-eat, QUAKER, Oatmeal Squares 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 ready-to-eat, QUAKER, Oatmeal Squares:

• 14 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have more Vitamin B12 and 1.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 356 times more Vitamin A, 1.9 times more Vitamin B1, 4.2 times more Vitamin B2, 4 times more Vitamin B3, 3.5 times more Vitamin B6, 24.9 times more Vitamin B9, 28.8 times more Vitamin C and 4.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• 14 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares 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 ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of 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 ready-to-eat, QUAKER, Oatmeal Squares:

• 14 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 1.2 times more Potassium and 2.5 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 3.1 times more Calcium, 1.8 times more Copper, 11.4 times more Iron, 2 times more Manganese, 1.5 times more Sodium and 4.5 times more Zinc 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 ready-to-eat, QUAKER, Oatmeal Squares contain similar levels of Magnesium and Phosphorus 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 times more Omega 3 and 1.5 times more Sugars than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 1.4 times more Protein 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 ready-to-eat, QUAKER, Oatmeal Squares offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Fiber per 14 ounces.