Comparing Nutrients in 500 calories Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Weight per 500 calories

• Cereals ready-to-eat, granola, homemade: 102g
• Cereals ready-to-eat, QUAKER, KING VITAMAN: 131g

Cereals ready-to-eat, granola, homemade have 1.3 times more energy per 100g than Cereals ready-to-eat, QUAKER, KING VITAMAN. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, KING VITAMAN having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, granola, homemade or Cereals ready-to-eat, QUAKER, KING VITAMAN?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	4.65% 4.5g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.05g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	2.62% 0.042g	1.6g per day for Men 19-50 years
Omega 6	43.3% 7.36g	8.38% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	84.6% 110g	130g per day for Men 19-50 years
Sugars	28% 20.2g	36.7% 26.6g	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	24% 9.1g	11.7% 4.46g	38g per day for Men 19-50 years
Protein	25% 14g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	0.11% 1.02μg	141% 1270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	169% 2.2mg	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	21.5% 86μg	438% 1751μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	273% 6.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.36% 1.23mg	58.3% 52.5mg	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	75.7% 11.3mg	40% 5.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	0.22% 0.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	7.77% 77.7mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	13.3% 0.12mg	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	50.5% 4.04mg	476% 38mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	23.5% 0.54mg	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	63% 441mg	47% 328mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	10.3% 352mg	3400mg per day for Men 19-50 years
Selenium	47.2% 26μg	15.5% 8.53μg	55μg per day for Men 19-50 years
Sodium	1.77% 26.6mg	72% 1083mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	0.16% 5.97g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Cereals ready-to-eat, granola, homemade have 1.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1242.4 times more Vitamin A, 3 times more Vitamin B1, 5.2 times more Vitamin B2, 7.9 times more Vitamin B3, 5.8 times more Vitamin B6, 20.4 times more Vitamin B9, more Vitamin B12 and 42.8 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Vitamin B5 per 500 kcal.
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Cereals ready-to-eat, granola, homemade have 5.9 times more Calcium, 5.5 times more Copper, 1.6 times more Magnesium, 7.6 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 3 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 9.4 times more Iron, 40.7 times more Sodium and 3.9 times more Zinc than Cereals ready-to-eat, granola, homemade.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, granola, homemade have 5.5 times more Fat, 1.9 times more Saturated Fat, 14.9 times more Omega 3, 5.2 times more Omega 6, 2 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 2 times more Carbohydrate and 1.3 times more Sugars than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.