Comparing Nutrients in 300 calories Olive, Peanut And Corn Oil VS Cereals ready-to-eat, QUAKER, CAP

Weight per 300 calories

• Olive, Peanut And Corn Oil: 34g
• Cereals ready-to-eat, QUAKER, CAP: 75.4g

Olive, Peanut And Corn Oil has 2.2 times more energy per 100g than Cereals ready-to-eat, QUAKER, CAP. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, CAP having high energy density.

Which food has more nutrients per 300 calories - Olive, Peanut And Corn Oil or Cereals ready-to-eat, QUAKER, CAP?

Macros Ratio

	Protein	Fat	Carbs
Olive, Peanut And Corn Oil	0%	100%	0%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Olive, Peanut And Corn Oil	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	3.98% 3.86g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	7.9% 2.52g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	1.22% 0.02g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	0% 0g	46% 33.4g	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	0% 0g	4.96% 1.9g	38g per day for Men 19-50 years
Protein	0% 0g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Olive, Peanut And Corn Oil	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.59% 5.28μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	106% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	124% 1.6mg	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	0% 0μg	293% 1172μg	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% 0mg	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	33.4% 5mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.94% 7.13μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Olive, Peanut And Corn Oil	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	0% 0mg	0.83% 8.3mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	9.3% 0.084mg	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	0.55% 0.044mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.87% 41.5mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	24.5% 0.56mg	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	0% 0mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	4.12% 140mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	0.062% 0.007mg	111% 12mg	11mg per day for Men 19-50 years
Water	0% 0g	0.051% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Olive, Peanut And Corn Oil vs Cereals ready-to-eat, QUAKER, CAP:

• Olive, Peanut And Corn Oil has 10.7 times more Vitamin E and 15.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Olive, Peanut And Corn Oil.
• Both Olive, Peanut And Corn Oil as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Olive, Peanut And Corn Oil vs Cereals ready-to-eat, QUAKER, CAP:

• Cereals ready-to-eat, QUAKER, CAP contain more Copper, 331.8 times more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium, more Sodium and 1794.7 times more Zinc than Olive, Peanut And Corn Oil.
• Both Olive, Peanut And Corn Oil as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Olive, Peanut And Corn Oil has 8.8 times more Fat, 1.9 times more Saturated Fat, 7.5 times more Omega 3 and 20.4 times more Omega 6 than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain more Carbohydrate, more Sugars, more Fiber and more Protein than Olive, Peanut And Corn Oil.
• Both Olive, Peanut And Corn Oil and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Energy per 300 kcal.
• Both Olive, Peanut And Corn Oil as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.