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Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Oatmeal SquaresVS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Weight per 500 calories

Cereals ready-to-eat, QUAKER, Oatmeal Squares
132g
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins
129g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares
11%
11%
78%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins
8%
12%
80%
500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
6.57%6.37g
Fat
7.33%7.1g
6.37 gvs7.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
3.6%1.15g
Saturated Fat
3.9%1.25g
1.15 gvs1.25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
5.6%0.09g
Omega 3
11%0.18g
0.09 gvs0.18 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.3%1.9g
Omega 6
9.86%1.68g
1.9 gvs1.68 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0.44%1.3mg
0 mgvs1.3 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79%103g
Carbohydrate
80%104g
103 gvs104 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
30.4%22g
Sugars
45.6%33g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22 gvs33 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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29%11g
Fiber
32.6%12.4g
11 gvs12.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
27%15g
Protein
19.4%11g
15 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins
52%470μg
Vitamin A
0.14%1.3μg
RAE, retinol activity equivalents
470 μgvs1.3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
75%0.9mg
Vitamin B1
39.5%0.47mg
Thiamine
0.9 mgvs0.47 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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86.3%1.12mg
Vitamin B2
20%0.26mg
Riboflavin
1.12 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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79%12.6mg
Vitamin B3
19%3.06mg
Niacin, nicotinic acid, niacinamide
12.6 mgvs3.06 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
17.6%0.88mg
Pantothenic acid
NA mgvs0.88 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
89.3%1.16mg
Vitamin B6
24.6%0.32mg
Pyridoxine
1.16 mgvs0.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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238%953μg
Vitamin B9
9.34%37.4μg
Folates and Folic Acid
953 μgvs37.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
3.22%0.077μg
Cobalamin
0 μgvs0.077 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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17%15mg
Vitamin C
0.57%0.52mg
Ascorbic acid
15 mgvs0.52 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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42.7%6.4mg
Vitamin E
9.2%1.38mg
Tocopherols and Tocotrienols
6.4 mgvs1.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.76%2.1μg
Vitamin K
3.22%3.87μg
Phytomenadione or phylloquinone
2.1 μgvs3.87 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins
26.5%265mg
Calcium
8.38%83.8mg
265 mgvs83.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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69.5%0.63mg
Copper
38%0.34mg
0.63 mgvs0.34 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Fluoride
483%38.7mg
Iron
41.6%3.32mg
38.7 mgvs3.32 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%152mg
Magnesium
30.7%129mg
152 mgvs129 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
174%4mg
Manganese
87%2mg
4 mgvs2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Molybdenum
70%489mg
Phosphorus
58%407mg
489 mgvs407 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14%471mg
Potassium
16.3%555mg
471 mgvs555 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
16.6%9.1μg
Selenium
40.5%22.3μg
9.1 μgvs22.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
30.5%458mg
Sodium
20%302mg
458 mgvs302 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
86%9.47mg
Zinc
18.6%2.05mg
9.47 mgvs2.05 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.098%3.63g
Water
0.12%4.4g
3.63 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:
Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cereals ready-to-eat, QUAKER, Oatmeal SquaresVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonCereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonCereals ready-to-eat, QUAKER, Oatmeal SquaresVS Cereals, QUAKER, Instant Grits, Butter flavor, dryCereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Cereals, QUAKER, Instant Grits, Butter flavor, dry
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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