Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, CAP VS Olive, Peanut And Corn Oil

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Olive, Peanut And Corn Oil	0%	100%	0%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Energy	20.4% 591kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	63.6% 20.4g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	38.4% 0.61g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	272% 46.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 111g	0% 0g	130g per day for Men 19-50 years
Sugars	65.2% 47.3g	0% 0g	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	10% 3.83g	0% 0g	38g per day for Men 19-50 years
Protein	18% 10g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	180% 29mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	222% 2.9mg	0% 0mg	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	551% 2203μg	0% 0μg	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	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	5.76% 0.86mg	140% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	0% 0mg	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	325% 26mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	0% 0mg	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	39.3% 275mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.84% 335mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	197% 21.7mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Olive, Peanut And Corn Oil per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, CAP versus 5 oz of Olive, Peanut And Corn Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, CAP vs Olive, Peanut And Corn Oil:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Olive, Peanut And Corn Oil.
• While 5 oz of Olive, Peanut And Corn Oil contain 24.2 times more Vitamin E and 105 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin K
• 5 ounces of Olive, Peanut And Corn Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, QUAKER, CAP as well as Olive, Peanut And Corn Oil 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, QUAKER, CAP vs Olive, Peanut And Corn Oil:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have more Copper, 141.2 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium and 764.5 times more Zinc than Olive, Peanut And Corn Oil.
• 5 ounces of Olive, Peanut And Corn Oil lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Cereals ready-to-eat, QUAKER, CAP as well as Olive, Peanut And Corn Oil lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have more Carbohydrate, more Sugars, more Fiber and more Protein than Olive, Peanut And Corn Oil.
• While 5 oz of Olive, Peanut And Corn Oil contain 2.1 times more Energy, 10.8 times more Fat, 3.7 times more Saturated Fat, 19.7 times more Omega 3 and 15.3 times more Omega 6 than Cereals ready-to-eat, QUAKER, CAP.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 5 ounces of Olive, Peanut And Corn Oil provide inadequate amounts of Carbohydrate, Fiber and Protein