Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	18% 526kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.9g	8.07% 7.82g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.94g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	88% 114g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	50% 36.4g	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	25.7% 9.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	27% 0.35mg	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	84.7% 339μg	10.3% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	0.63% 0.57mg	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	5.2% 0.78mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	42% 421mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	41.7% 0.38mg	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	190% 15mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	96% 2.2mg	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	60% 420mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	48.8% 731mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry versus 5 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.4 times more Vitamin B1, 5.1 times more Vitamin B2, 5 times more Vitamin B3, 4.8 times more Vitamin B6 and 8.2 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 5 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain more Vitamin B12, 1.9 times more Vitamin E and 1.5 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 4.6 times more Calcium, 1.4 times more Copper, 4.1 times more Iron, 1.4 times more Manganese, 2.2 times more Sodium and 1.2 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Magnesium, Phosphorus, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.3 times more Fat, 3.3 times more Omega 3, 2.1 times more Omega 6 and 1.2 times more Sugars than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 5 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.4 times more Fiber than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Protein per five ounces.