Comparing Nutrients in 100 grams Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	17% 489kcal	14% 406kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	6.27% 6.1g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	14% 4.44g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	4.9% 0.83g	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	65.4% 85g	130g per day for Men 19-50 years
Sugars	27.3% 20g	60% 43.4g	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	6.05% 2.3g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	8.05% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	127% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	127% 20.4mg	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	157% 2.04mg	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	389% 1555μg	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	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	7.6% 76mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	7.67% 0.069mg	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	229% 18.4mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	14% 0.33mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.84g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 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, SWEET CRUNCH/QUISP 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, SWEET CRUNCH/QUISP:

• 100 grams of Cereals ready-to-eat, granola, homemade have 15.2 times more Vitamin E and 26.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 100 g of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 21 times more Vitamin A, 2.8 times more Vitamin B1, 4.9 times more Vitamin B2, 7.4 times more Vitamin B3, 5.5 times more Vitamin B6 and 18.5 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• 100 grams of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A
• 100 grams of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of 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, SWEET CRUNCH/QUISP:

• 100 grams of Cereals ready-to-eat, granola, homemade have 8.4 times more Calcium, 9.4 times more Copper, 3.1 times more Magnesium, 12.3 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium and 3.9 times more Selenium than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 100 g of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 4.6 times more Iron, 28.5 times more Sodium and 3.7 times more Zinc than Cereals ready-to-eat, granola, homemade.
• 100 grams of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, granola, homemade have 1.2 times more Energy, 4 times more Fat, 26.6 times more Omega 3, 8.7 times more Omega 6, 3.9 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 100 g of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 1.6 times more Carbohydrate and 2.2 times more Sugars than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP offer comparable quantities of Saturated Fat per 100 grams.
• 100 grams of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 3