Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Roasted Almonds	Recommended Dietary Allowance
Energy	19% 550kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	8.07% 7.82g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	50% 36.4g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	36% 13.6g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	21.3% 12g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	15% 0.19mg	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	19.5% 78μg	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	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	10% 1.5mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.2% 92mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	22% 332mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• 5 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 4.8 times more Vitamin B1, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B9 and 22.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• 5 ounces of Roasted Almonds 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 Dry Roasted Almonds have insufficient amounts of Vitamin A, 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 Roasted Almonds:

• 5 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 8.7 times more Selenium and 78 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 4.1 times more Calcium, 4.1 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 13.7 times more Omega 3, 3.8 times more Carbohydrate and 5.3 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.5 times more Energy, 9.5 times more Fat, 4.2 times more Saturated Fat, 10 times more Omega 6 and 2.5 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 Roasted Almonds offer comparable quantities of Fiber per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3