Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS 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	19% 550kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	8.07% 7.82g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	12% 2.06g	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	84.8% 110g	130g per day for Men 19-50 years
Sugars	50% 36.4g	32.6% 23.7g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	21.3% 12g	29% 16g	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	0.16% 1.4μg	56% 505μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	80.7% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	84.8% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	96% 1.25mg	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	256% 1023μg	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	18% 16.3mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	1.9% 2.27μg	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	9.2% 92mg	28.5% 285mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	74.7% 0.67mg	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	519% 41.5mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	187% 4.3mg	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	64% 448mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	22% 332mg	32.8% 492mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	93% 10mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Cereals ready-to-eat, QUAKER, Oatmeal Squares 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 ready-to-eat, QUAKER, Oatmeal Squares 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 ready-to-eat, QUAKER, Oatmeal Squares:

• 5 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have more Vitamin B12 and 1.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 356 times more Vitamin A, 1.9 times more Vitamin B1, 4.2 times more Vitamin B2, 4 times more Vitamin B3, 3.5 times more Vitamin B6, 24.9 times more Vitamin B9, 28.8 times more Vitamin C and 4.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• 5 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares 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 ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of 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 ready-to-eat, QUAKER, Oatmeal Squares:

• 5 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 1.2 times more Potassium and 2.5 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 3.1 times more Calcium, 1.8 times more Copper, 11.4 times more Iron, 2 times more Manganese, 1.5 times more Sodium and 4.5 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 and Phosphorus 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 2 times more Omega 3 and 1.5 times more Sugars than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 5 oz 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, Fat, Saturated Fat, Omega 6, Carbohydrate and Fiber per five ounces.