Comparing Nutrients in 100 grams Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	17% 489kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	1.68% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	27.3% 20g	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	23.4% 8.9g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	36.8% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	21% 84μg	38.5% 154μg	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	1.33% 1.2mg	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	74% 11mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	7.6% 76mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	26.6% 0.24mg	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	49.4% 3.95mg	35.8% 2.86mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	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	61.6% 431mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.16% 5.84g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, granola, homemade versus 100 g of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 100 grams of Cereals ready-to-eat, granola, homemade have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, more Vitamin B6, 111 times more Vitamin E and 53 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 100 g of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.3 times more Vitamin B3 and 1.8 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 100 grams of Cereals ready-to-eat, granola, homemade have 8.4 times more Calcium, 2.7 times more Copper, 1.4 times more Iron, 5.6 times more Magnesium, 3.7 times more Phosphorus, 4.6 times more Potassium, 2.4 times more Selenium and 3.8 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, granola, homemade have 1.3 times more Energy, 27 times more Fat, 12.2 times more Saturated Fat, 10.2 times more Omega 3, 25.2 times more Omega 6, more Sugars, 6.4 times more Fiber and 2 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 100 g of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.6 times more Carbohydrate than Cereals ready-to-eat, granola, homemade.
• 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6