Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	52% 1504kcal	48.3% 1401kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	3.24% 1.04g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	29.8% 5.06g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	239% 310g	130g per day for Men 19-50 years
Sugars	171% 124g	109% 79.4g	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	62.7% 24g	147% 56g	38g per day for Men 19-50 years
Protein	59% 33g	102% 57.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	416% 3743μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	312% 3.74mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	326% 4.24mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	384% 5mg	215% 2.8mg	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	249% 996μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	351% 8.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	18.5% 16.7mg	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	12% 1.83mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	122% 1218mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	211% 1.9mg	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	561% 45mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	411% 9.45mg	557% 13mg	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	170% 1191mg	185% 1298mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	137% 75.4μg	55μg per day for Men 19-50 years
Sodium	132% 1980mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS HEALTH VALLEY, FIBER 7 Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry versus 14 oz of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 8.9 times more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than HEALTH VALLEY, FIBER 7 Flakes.
• While 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 70.7 times more Vitamin B12, 14 times more Vitamin C and 2.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 4.3 times more Calcium, 4.4 times more Iron and 2.5 times more Sodium than HEALTH VALLEY, FIBER 7 Flakes.
• While 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.7 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese, 1.7 times more Potassium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Phosphorus and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 4.5 times more Fat, 5 times more Saturated Fat, 1.7 times more Omega 3, 2.2 times more Omega 6 and 1.6 times more Sugars than HEALTH VALLEY, FIBER 7 Flakes.
• While 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.4 times more Fiber and 1.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per 14 ounces.