Comparing Nutrients in 5 ounces Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	24% 693kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.5g	6.47% 6.28g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	3.68% 1.18g	32g per day for Men 19-50 years
Omega 3	54% 0.87g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	60% 10g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.4g	84.8% 110g	130g per day for Men 19-50 years
Sugars	38.7% 28g	38% 27.5g	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	33% 12.6g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	152% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	196% 2.55mg	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	29.8% 119μg	462% 1850μg	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	1.9% 1.7mg	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	105% 15.7mg	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	10.8% 108mg	49.8% 498mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	43.6% 0.39mg	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	70% 5.6mg	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	144% 3.3mg	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	87.3% 611mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	53.7% 5.9mg	178% 19.5mg	11mg per day for Men 19-50 years
Water	0.22% 8.28g	0.16% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, granola, homemade versus 5 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 5 ounces of Cereals ready-to-eat, granola, homemade have 18.2 times more Vitamin E and 4.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 2.3 times more Vitamin B1, 4.2 times more Vitamin B2, 6.3 times more Vitamin B3, 4.9 times more Vitamin B6 and 15.5 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 5 ounces of Cereals ready-to-eat, granola, homemade have 2.3 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese and 1.9 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 4.6 times more Calcium, 7.4 times more Iron, 19.3 times more Sodium and 3.3 times more Zinc than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain similar levels of Phosphorus and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, granola, homemade have 1.3 times more Energy, 5.5 times more Fat, 4.8 times more Saturated Fat, 9.9 times more Omega 3, 5.3 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 1.4 times more Carbohydrate than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain offer comparable quantities of Sugars per five ounces.