Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins: 77.3g
• Cereals ready-to-eat, QUAKER, Oatmeal Squares: 79.2g

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 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	3.94% 3.82g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	6.62% 0.11g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	6.76% 1.15g	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	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	27.4% 20g	18.2% 13.2g	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	19.5% 7.42g	17.3% 6.57g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	16% 9g	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	0.086% 0.77μg	31.3% 282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	47.3% 7.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	53.6% 0.7mg	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	143% 572μg	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	10% 9.1mg	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	25.6% 3.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.06% 1.27μg	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	5.03% 50.3mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	22.8% 0.2mg	41.7% 0.38mg	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	290% 23mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	52.2% 1.2mg	105% 2.4mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	8.3% 283mg	3400mg per day for Men 19-50 years
Selenium	24.3% 13.4μg	9.93% 5.46μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	51.7% 5.7mg	11mg per day for Men 19-50 years
Water	0.071% 2.63g	0.059% 2.18g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Low Fat 100% Natural Granola With Raisins VS Cereals Ready-to-eat, QUAKER, Oatmeal Squares 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 ready-to-eat, QUAKER, Oatmeal Squares?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 300 kcal of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 364.5 times more Vitamin A, 1.9 times more Vitamin B1, 4.3 times more Vitamin B2, 4.1 times more Vitamin B3, 3.6 times more Vitamin B6, 25.5 times more Vitamin B9, 29.4 times more Vitamin C and 4.6 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• 300 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin E
• 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 B12, Vitamin D 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 ready-to-eat, QUAKER, Oatmeal Squares:

• 300 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 2.4 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 300 kcal of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 3.2 times more Calcium, 1.8 times more Copper, 11.6 times more Iron, 2 times more Manganese, 1.5 times more Sodium and 4.6 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, Phosphorus and Potassium 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 2 times more Omega 3 and 1.5 times more Sugars than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 300 kcal 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, Carbohydrate and Fiber per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide inadequate amounts of Omega 6
• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares provide inadequate amounts of Omega 3