Comparing Nutrients in 14 ounces Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	12% 349kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	5.12% 1.64g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	233% 303g	130g per day for Men 19-50 years
Sugars	47.7% 34.6g	7.5% 5.44g	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	13.6% 5.16g	98% 37.3g	38g per day for Men 19-50 years
Protein	14% 7.86g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	61% 548μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.2% 0.71mg	211% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	131% 21mg	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	77.2% 1mg	39.7% 0.52mg	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	49.6% 198μg	153% 611μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	69.5% 1.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	2.4% 0.36mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	22.2% 222mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	200% 1.8mg	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	110% 8.77mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	126% 528mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	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	36.3% 254mg	188% 1314mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	888% 489μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	111% 12mg	11mg per day for Men 19-50 years
Water	8.4% 311g	0.4% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water versus 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have more Vitamin A and 1.9 times more Vitamin B6 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 3.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B9 and more Vitamin B12 than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 2.3 times more Calcium, 22.2 times more Sodium and 21.3 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 6.1 times more Copper, 2 times more Iron, 7 times more Magnesium, 5.2 times more Phosphorus, 4.3 times more Potassium, 76.9 times more Selenium and 7.3 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 6.4 times more Sugars than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 4.2 times more Energy, 2.3 times more Fat, 4.4 times more Omega 3, 2.8 times more Omega 6, 4.3 times more Carbohydrate, 7.2 times more Fiber and 8.2 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3 and Omega 6