Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins: 129g
• Cereals ready-to-eat, QUAKER, Oatmeal Squares: 132g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.33% 7.1g	6.57% 6.37g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.6% 0.09g	1.6g per day for Men 19-50 years
Omega 6	9.86% 1.68g	11.3% 1.9g	17g per day for Men 19-50 years
Cholesterol	0.44% 1.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	79% 103g	130g per day for Men 19-50 years
Sugars	45.6% 33g	30.4% 22g	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	32.6% 12.4g	29% 11g	38g per day for Men 19-50 years
Protein	19.4% 11g	27% 15g	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	0.14% 1.3μg	52% 470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	86.3% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	89.3% 1.16mg	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	9.34% 37.4μg	238% 953μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.22% 0.077μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.57% 0.52mg	17% 15mg	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	9.2% 1.38mg	42.7% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.22% 3.87μg	1.76% 2.1μg	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	8.38% 83.8mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	69.5% 0.63mg	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	41.6% 3.32mg	483% 38.7mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	174% 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	58% 407mg	70% 489mg	700mg per day for Men 19-50 years
Potassium	16.3% 555mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	40.5% 22.3μg	16.6% 9.1μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	30.5% 458mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.098% 3.63g	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 500 Kcal

Discover which food has more nutrients per 500 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 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 500 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 500 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 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide inadequate amounts of Omega 6
• 500 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares provide inadequate amounts of Omega 3