Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	26% 752kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	6% 1.92g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	15% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	123% 160g	130g per day for Men 19-50 years
Sugars	85.6% 62g	70.2% 51g	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	31.3% 12g	50% 19g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	208% 1871μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	38% 0.49mg	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	125% 498μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	0.88% 0.79mg	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	6.1% 0.91mg	14% 2.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	61% 609mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	58.4% 0.53mg	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	280% 22.4mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	134% 3.1mg	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	85% 595mg	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	66% 990mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry versus 7 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 943 times more Vitamin A, 2.6 times more Vitamin B1, 5.3 times more Vitamin B2, 5.3 times more Vitamin B3, 5.1 times more Vitamin B6 and 8.7 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 7 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 2 times more Vitamin B12, 2.3 times more Vitamin E and 1.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12 and Vitamin K
• 7 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 4.7 times more Calcium, 4.4 times more Iron, 1.5 times more Manganese and 2.1 times more Sodium than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 7 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Copper, Magnesium, Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 1.3 times more Saturated Fat and 1.2 times more Sugars than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 7 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 2.3 times more Omega 3 and 1.6 times more Fiber than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per seven ounces.