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

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Dried Butternuts	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	83.8% 2429kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	12% 3.85g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	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	36.8% 48g	246% 320g	130g per day for Men 19-50 years
Sugars	NA	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	49% 18.7g	100% 38g	38g per day for Men 19-50 years
Protein	176% 99g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	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	65.5% 262μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	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	NA	28.3% 4.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	21% 210mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	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	199% 16mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	94% 397mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	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	253% 1770mg	179% 1254mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	50.3% 1711mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	62% 929mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	57.4% 6.3mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts 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 Dried Butternuts 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 Dried Butternuts vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 14 ounces of Dried Butternuts have 2.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 8 times more Vitamin C 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 1.4 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin B12 than Dried Butternuts.
• Both Dried Butternuts and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Dried Butternuts have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 14 ounces of Dried Butternuts have 1.7 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 4.2 times more Manganese, 1.4 times more Phosphorus and 2 times more Zinc 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 234 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Calcium, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 1.6 times more Energy, 10.3 times more Fat, 1.3 times more Saturated Fat, 63.6 times more Omega 3, 25.9 times more Omega 6 and 3 times more Protein 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 6.7 times more Carbohydrate and 2 times more Fiber than Dried Butternuts.