Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	128% 3710kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	285% 4.56g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	76.5% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	557% 724g	620% 806g	130g per day for Men 19-50 years
Sugars	426% 309g	354% 257g	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	182% 69g	253% 96g	38g per day for Men 19-50 years
Protein	158% 88.2g	150% 84.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	743% 8.9mg	307% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	782% 10mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	748% 120mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	136% 6.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	921% 12mg	191% 2.48mg	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	598% 2390μg	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.9% 8mg	4.44% 4mg	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	36.7% 5.5mg	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	297% 2970mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	294% 2.65mg	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	1338% 107mg	323% 26mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	238% 1000mg	420mg per day for Men 19-50 years
Manganese	967% 22.2mg	676% 15.5mg	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	423% 2960mg	451% 3160mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	298% 164μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	344% 5160mg	156% 2340mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	145% 16mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry versus 1 kg 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 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 2.4 times more Vitamin B1, 5.1 times more Vitamin B2, 5 times more Vitamin B3, 4.8 times more Vitamin B6 and 8.2 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains more Vitamin B12, 1.9 times more Vitamin E and 1.5 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 4.6 times more Calcium, 1.4 times more Copper, 4.1 times more Iron, 1.4 times more Manganese, 2.2 times more Sodium and 1.2 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Magnesium, Phosphorus, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 1.3 times more Fat, 3.3 times more Omega 3, 2.1 times more Omega 6 and 1.2 times more Sugars than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 1.4 times more Fiber than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Protein per one kilogram.