Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	49% 1421kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	256% 333g	130g per day for Men 19-50 years
Sugars	97% 70.6g	101% 73.5g	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	101% 38.5g	193% 73.4g	38g per day for Men 19-50 years
Protein	73% 41g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	352% 4.23mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	368% 4.8mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	352% 56.3mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	434% 5.64mg	74% 0.96mg	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	282% 1127μg	19% 75.4μg	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	5.73% 5.16mg	245% 221mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.94mg	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	141% 1409mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	NA	133% 1.2mg	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	634% 50.7mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	NA	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	202% 1417mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	NA	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	142% 2123mg	186% 2794mg	1500mg per day for Men 19-50 years
Zinc	86.2% 9.5mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Cereals ready-to-eat, BARBARA'S PUFFINS, original per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar versus 14 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 9.6 times more Vitamin B1, 17.8 times more Vitamin B2, 7.5 times more Vitamin B3, 5.8 times more Vitamin B6 and 14.9 times more Vitamin B9 than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 14 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 42.8 times more Vitamin C and 1.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 5.1 times more Calcium, 9.6 times more Iron, 2.8 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 14 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.3 times more Sodium than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals ready-to-eat, BARBARA'S PUFFINS, original contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 1.5 times more Fat, more Saturated Fat and 1.4 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 14 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.9 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals ready-to-eat, BARBARA'S PUFFINS, original offer comparable quantities of Energy, Carbohydrate and Sugars per 14 ounces.