Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	49% 1421kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	7.86% 7.62g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	242% 315g	130g per day for Men 19-50 years
Sugars	97% 70.6g	101% 73g	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	108% 41g	38g per day for Men 19-50 years
Protein	73% 41g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	352% 4.23mg	364% 4.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	368% 4.8mg	302% 3.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	352% 56.3mg	349% 56mg	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	406% 5.28mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	504% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	0% 0mg	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	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	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, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	141% 1409mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	1461% 117mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	69% 290mg	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	188% 1314mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	38% 1298mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	142% 2123mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	86.2% 9.5mg	246% 27mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS 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, MALT-O-MEAL, Blueberry Mini SPOONERS 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, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 1.2 times more Vitamin B2 than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 14 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain more Vitamin B12 and 1.4 times more Vitamin E 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, MALT-O-MEAL, Blueberry Mini SPOONERS provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin B12
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 10.8 times more Calcium, 1.4 times more Magnesium and 267.5 times more Sodium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 14 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 2.3 times more Iron and 2.8 times more Zinc 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, MALT-O-MEAL, Blueberry Mini SPOONERS contain similar levels of Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 2.9 times more Fat and 2.6 times more Saturated Fat than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.