Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	50.5% 1465kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	11.7% 3.75g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	1067% 17g	1.6g per day for Men 19-50 years
Omega 6	39.7% 6.76g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	201% 261g	130g per day for Men 19-50 years
Sugars	116% 84g	8.54% 6.2g	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	1.1% 0.79g	1.15% 0.83g	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	% 0.99g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 81g	% 3.73g	g per day for Men 19-50 years
Fiber	85.6% 32.5g	212% 80.6g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	194% 1746μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	237% 2.85mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	49.3% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	292% 3.8mg	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	52.6% 210μg	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	0.44% 0.4mg	10.6% 9.53mg	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	13.2% 2mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	91% 909mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	332% 3mg	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	412% 33mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	195% 818mg	420mg per day for Men 19-50 years
Manganese	481% 11mg	623% 14.3mg	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	200% 1401mg	212% 1484mg	700mg per day for Men 19-50 years
Potassium	35.4% 1203mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	637% 350μg	55μg per day for Men 19-50 years
Sodium	110% 1651mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.48% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Cereals ready-to-eat, UNCLE SAM CEREAL per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry versus 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have more Vitamin A, 6.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.6 times more Vitamin B9 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 24 times more Vitamin C and 1.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C
• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 2.4 times more Calcium, 2.1 times more Iron and 2 times more Sodium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.2 times more Copper, 2.1 times more Magnesium, 1.3 times more Manganese, 1.5 times more Potassium, 30.4 times more Selenium and 1.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 13.6 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.3 times more Fat, 69.4 times more Omega 3, 2.5 times more Fiber and 1.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cereals ready-to-eat, UNCLE SAM CEREAL offer comparable quantities of Energy, Saturated Fat, Omega 6 and Carbohydrate per 14 ounces.