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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	131% 1.7mg	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	10.3% 41μg	84.7% 339μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.54% 0.085μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.63% 0.57mg	1.26% 1.13mg	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	10% 1.5mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	2.36% 2.83μg	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, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	9.2% 92mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	57.3% 0.52mg	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	45.7% 3.66mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	137% 3.15mg	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	64% 448mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	42.3% 23.2μg	55μg per day for Men 19-50 years
Sodium	22% 332mg	48.8% 731mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.32% 12g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 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.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 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.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 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 ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C and Vitamin D in five ounces.

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

• 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 4.6 times more Calcium, 1.4 times more Copper, 4.1 times more Iron, 1.4 times more Manganese and 2.2 times more Sodium 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, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain similar levels of Magnesium, Phosphorus, Potassium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

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