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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19% 550kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	8.07% 7.82g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	50% 36.4g	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	21.3% 12g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Frozen Roasted Potatoes with Salt	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.54% 0.085μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.63% 0.57mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.2% 92mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	NA	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	18% 611mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	NA	55μg per day for Men 19-50 years
Sodium	22% 332mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	NA	11mg per day for Men 19-50 years
Water	0.13% 4.8g	2.6% 97g	3700g per day for Men 19-50 years

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

• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 4.3 times more Calcium and 5.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 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 Frozen Roasted Potatoes with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 3.1 times more Energy, 3 times more Fat, 5.8 times more Saturated Fat, 3.1 times more Carbohydrate, 37.2 times more Sugars, 3.7 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.