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

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, CAP: 120g
• Cereals ready-to-eat, granola, homemade: 102g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, CAP or Cereals ready-to-eat, granola, homemade?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	12.6% 4.05g	32g per day for Men 19-50 years
Omega 3	1.65% 0.026g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	43.3% 7.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	42.4% 55g	130g per day for Men 19-50 years
Sugars	55% 40g	28% 20.2g	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	8.5% 3.24g	24% 9.1g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	1.07% 9.6μg	0.11% 1.02μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.83mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	29% 0.38mg	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	466% 1863μg	21.5% 86μg	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	1.36% 1.23mg	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	4.88% 0.73mg	75.7% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.24μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	1.08% 10.8mg	7.77% 77.7mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	73.5% 0.66mg	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	275% 22mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	19.7% 82.7mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	NA	178% 4.1mg	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	33.2% 233mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	8.32% 283mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	47.2% 26μg	55μg per day for Men 19-50 years
Sodium	59.3% 890mg	1.77% 26.6mg	1500mg per day for Men 19-50 years
Zinc	167% 18.3mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.16% 5.97g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, CAP VS Cereals Ready-to-eat, Granola, Homemade Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, CAP or Cereals ready-to-eat, granola, homemade?

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

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 3.3 times more Vitamin B1, 5.7 times more Vitamin B2, 8.7 times more Vitamin B3, 6.5 times more Vitamin B6 and 21.7 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• While 500 kcal of Cereals ready-to-eat, granola, homemade contain 15.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 5.5 times more Iron, 33.5 times more Sodium and 4.3 times more Zinc than Cereals ready-to-eat, granola, homemade.
• While 500 kcal of Cereals ready-to-eat, granola, homemade contain 5 times more Copper, 2.1 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium and 2.9 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, granola, homemade lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 1.7 times more Carbohydrate and 2 times more Sugars than Cereals ready-to-eat, granola, homemade.
• While 500 kcal of Cereals ready-to-eat, granola, homemade contain 2.2 times more Fat, 23.7 times more Omega 3, 2.9 times more Omega 6, 2.8 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, granola, homemade offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 and Fiber