Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins: 77.3g
• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry: 81g

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

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins or Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	6.62% 0.11g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0.27% 0.77mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	27.4% 20g	34.4% 25g	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	19.5% 7.42g	14.7% 5.58g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	12.7% 7.13g	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, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	0.086% 0.77μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	63.3% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	60.5% 9.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	74.5% 0.97mg	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	5.6% 22.4μg	48.3% 193μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.93% 0.046μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.34% 0.31mg	0.72% 0.65mg	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	5.5% 0.83mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.35% 1.6μg	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, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	5.03% 50.3mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	22.8% 0.2mg	32.7% 0.29mg	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	25% 2mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	17.7% 74.4mg	420mg per day for Men 19-50 years
Manganese	52.2% 1.2mg	78% 1.8mg	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	35% 244mg	34% 239mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	24.3% 13.4μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	28% 417mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.071% 2.63g	0.18% 6.75g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Low Fat 100% Natural Granola With Raisins VS Cereals, QUAKER, Instant Oatmeal, Raisins, Dates And Walnuts, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins or Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 300 kcal of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 2.5 times more Vitamin B1, 5.3 times more Vitamin B2, 5.3 times more Vitamin B3, 5 times more Vitamin B6 and 8.6 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, raisins, dates and walnuts, dry provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin B9
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 300 kcal of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 4.8 times more Calcium, 1.4 times more Copper, 4.3 times more Iron, 1.5 times more Manganese, 2.3 times more Sodium and 1.3 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, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain similar levels of Magnesium, Phosphorus, Potassium and Selenium per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 1.3 times more Fiber than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 3.5 times more Omega 3, 2.2 times more Omega 6 and 1.3 times more Sugars 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, raisins, dates and walnuts, dry offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide inadequate amounts of Omega 6