Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, CAP VS Cereals ready-to-eat, granola, homemade

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, CAP: 72g
• Cereals ready-to-eat, granola, homemade: 61.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, CAP or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.85% 6.64g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.82g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.6g	25.4% 33g	130g per day for Men 19-50 years
Sugars	33% 24g	16.8% 12g	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	5.1% 1.94g	14.4% 5.46g	38g per day for Men 19-50 years
Protein	9.12% 5.1g	15% 8.4g	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	0.64% 5.76μg	0.068% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.6mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.23% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	17.5% 0.23mg	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	279% 1118μg	13% 51.5μg	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	0.82% 0.74mg	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	2.93% 0.44mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	2.7% 3.25μg	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	0.65% 6.47mg	4.66% 46.6mg	1000mg per day for Men 19-50 years
Copper	8.87% 0.08mg	44% 0.4mg	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	165% 13.2mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.45mg	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	20% 140mg	37.8% 264mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.097% 3.6g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, CAP VS Cereals Ready-to-eat, Granola, Homemade Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, CAP or Cereals ready-to-eat, granola, homemade?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, granola, homemade:

• 300 calories of Cereals ready-to-eat, QUAKER, CAP have 3.3 times more Vitamin B1, 5.7 times more Vitamin B2, 8.7 times more Vitamin B3, 6.5 times more Vitamin B6 and 21.7 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• While 300 kcal of Cereals ready-to-eat, granola, homemade contain 15.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin E
• 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, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, granola, homemade:

• 300 calories of Cereals ready-to-eat, QUAKER, CAP have 5.5 times more Iron, 33.5 times more Sodium and 4.3 times more Zinc than Cereals ready-to-eat, granola, homemade.
• While 300 kcal of Cereals ready-to-eat, granola, homemade contain 5 times more Copper, 2.1 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium and 2.9 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, granola, homemade lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, CAP have 1.7 times more Carbohydrate and 2 times more Sugars than Cereals ready-to-eat, granola, homemade.
• While 300 kcal of Cereals ready-to-eat, granola, homemade contain 2.2 times more Fat, 23.7 times more Omega 3, 2.9 times more Omega 6, 2.8 times more Fiber and 1.6 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 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 and Fiber