Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	18% 527kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	7.47% 7.24g	10% 9.9g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	4.74% 1.5g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	23.2% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	79% 103g	130g per day for Men 19-50 years
Sugars	32% 23g	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	38% 14.5g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	56.5% 509μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.6% 14mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	261% 1045μg	84.7% 339μg	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	18% 16.3mg	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	29.4% 4.4mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	34.3% 343mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	530% 42.4mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	237% 5.46mg	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	105% 734mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	42.3% 23.2μg	55μg per day for Men 19-50 years
Sodium	34.5% 517mg	48.8% 731mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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, Toasted Multigrain Crisps 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, Toasted Multigrain Crisps vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 5 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 1.3 times more Vitamin B5, 3.1 times more Vitamin B9, 14.4 times more Vitamin C and 5.7 times more Vitamin E 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 Vitamin B6 than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 5 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 2.8 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus and 4 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 2.3 times more Selenium and 1.4 times more Sodium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain similar levels of Calcium, Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 1.5 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 1.4 times more Fat, 5.3 times more Omega 3, 1.4 times more Omega 6 and 1.9 times more Sugars than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry offer comparable quantities of Energy, Saturated Fat and Carbohydrate per five ounces.