Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, CAP VS Olive, Peanut And Corn Oil

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Olive, Peanut And Corn Oil	0%	100%	0%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Energy	27% 788kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	53.7% 0.86g	1.6g per day for Men 19-50 years
Omega 6	8.44% 1.43g	381% 64.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	0% 0g	130g per day for Men 19-50 years
Sugars	121% 87.7g	0% 0g	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	13.6% 5.16g	0% 0g	38g per day for Men 19-50 years
Protein	15.8% 8.83g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	327% 4.25mg	0% 0mg	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	809% 3235μg	0% 0μg	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	0.22% 0.2mg	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	8.33% 1.25mg	196% 29.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Calcium	2.2% 22mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	0% 0mg	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	491% 39.3mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	0% 0mg	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	47.6% 333mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	96% 1439mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Olive, Peanut And Corn Oil per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, CAP versus 7 oz of Olive, Peanut And Corn Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, CAP vs Olive, Peanut And Corn Oil:

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Olive, Peanut And Corn Oil.
• While 7 oz of Olive, Peanut And Corn Oil contain 23.5 times more Vitamin E and 35 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin K
• 7 ounces of Olive, Peanut And Corn Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, QUAKER, CAP as well as Olive, Peanut And Corn Oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, CAP vs Olive, Peanut And Corn Oil:

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have more Copper, 152.3 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium and 778 times more Zinc than Olive, Peanut And Corn Oil.
• 7 ounces of Olive, Peanut And Corn Oil lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Cereals ready-to-eat, QUAKER, CAP as well as Olive, Peanut And Corn Oil lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have more Carbohydrate, more Sugars, more Fiber and more Protein than Olive, Peanut And Corn Oil.
• While 7 oz of Olive, Peanut And Corn Oil contain 2.2 times more Energy, 20.7 times more Fat, 4.7 times more Saturated Fat, 16 times more Omega 3 and 45.1 times more Omega 6 than Cereals ready-to-eat, QUAKER, CAP.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 7 ounces of Olive, Peanut And Corn Oil provide inadequate amounts of Carbohydrate, Fiber and Protein