Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Energy	50% 1453kcal	53% 1532kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	20.4% 6.54g	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	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	212% 276g	130g per day for Men 19-50 years
Sugars	80.5% 58.3g	102% 74.3g	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	233% 88.5g	80.4% 30.6g	38g per day for Men 19-50 years
Protein	62.3% 35g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	252% 3.02mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	323% 4.2mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	309% 49.4mg	38.6% 6.18mg	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	379% 4.93mg	38.8% 0.5mg	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	247% 988μg	33.7% 135μg	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	0.88% 0.79mg	12.3% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.4% 1.7mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Calcium	110% 1103mg	25.4% 254mg	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	467% 37.3mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	93% 389mg	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	173% 1214mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	125% 1877mg	89% 1338mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.8% 29.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 2.2 times more Vitamin B1, 9.2 times more Vitamin B2, 8 times more Vitamin B3, 9.8 times more Vitamin B6 and 7.3 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 14 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have similar amounts of Vitamin E per 14 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 4.3 times more Calcium, 3.1 times more Iron and 1.4 times more Sodium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 2.9 times more Fiber than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 2 times more Fat, 1.8 times more Saturated Fat and 1.3 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.