Comparing Nutrients in 7 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	25.5% 738kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	5.64% 1.8g	6.64% 2.12g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	56.6% 0.9g	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	32.5% 5.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	111% 144g	130g per day for Men 19-50 years
Sugars	44.7% 32.4g	84.4% 61.2g	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	53.3% 20.2g	36% 13.7g	38g per day for Men 19-50 years
Protein	44% 24.6g	31.3% 17.5g	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	79% 712μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	148% 23.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	183% 2.38mg	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	366% 1463μg	119% 474μg	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	25.4% 23mg	1.76% 1.6mg	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	41% 6.17mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	3.3% 3.97μg	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	48% 480mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	80.3% 0.72mg	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	742% 59.3mg	265% 21.2mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	332% 7.64mg	192% 4.4mg	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	147% 1028mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	48.3% 724mg	68.3% 1024mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.45% 16.6g	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 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps versus 7 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 7 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.