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

Weight per 300 calories

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

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

Which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.86g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	6.62% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.27% 0.77mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 62g	48% 62.3g	130g per day for Men 19-50 years
Sugars	18.2% 13g	27.4% 20g	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	18% 6.9g	19.5% 7.42g	38g per day for Men 19-50 years
Protein	16% 8.9g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	31% 280μg	0.086% 0.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.53mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	14.8% 0.19mg	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	144% 575μg	5.6% 22.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.93% 0.046μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.5mg	0.34% 0.31mg	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	17% 2.56mg	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	16.6% 166mg	5.03% 50.3mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	22.8% 0.2mg	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	292% 23.4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	18.4% 77.3mg	420mg per day for Men 19-50 years
Manganese	NA	52.2% 1.2mg	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	41.7% 292mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	8.36% 284mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	24.3% 13.4μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	51.4% 5.65mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	0.071% 2.63g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 362.4 times more Vitamin A, 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 4.1 times more Vitamin B3, 3.6 times more Vitamin B6, 25.6 times more Vitamin B9, 30.7 times more Vitamin C and 3.1 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.3 times more Calcium, 1.8 times more Copper, 11.7 times more Iron, 1.5 times more Sodium and 4.6 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 2.7 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 1.4 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.9 times more Omega 3 and 1.5 times more Sugars than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Fiber per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.