Comparing Nutrients in 14 ounces Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	50.5% 1465kcal	50.4% 1461kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.2g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	9.53% 3.05g	9.84% 3.15g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	38% 6.5g	36.7% 6.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	235% 305g	130g per day for Men 19-50 years
Sugars	139% 101g	164% 119g	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	1.26% 0.91g	0.99% 0.71g	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	% 1.2g	% 2.02g	g per day for Men 19-50 years
Sucrose	% 97g	% 116g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	67.5% 38g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	194% 1746μg	229% 2064μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	247% 2.97mg	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.97mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	265% 42.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	366% 4.76mg	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	190% 758μg	127% 508μg	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% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	93% 929mg	89.7% 897mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	104% 0.93mg	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	420% 33.6mg	408% 32.6mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	388% 8.9mg	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	183% 1278mg	168% 1179mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	114% 62.7μg	55μg per day for Men 19-50 years
Sodium	115% 1723mg	134% 2008mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry versus 14 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.4 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 1.4 times more Vitamin B6 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E per 14 ounces.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.3 times more Copper and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 1.5 times more Potassium and 2.5 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have similar amounts of macro-nutrients per 14 oz
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.