Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Energy	51.5% 1492kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	11% 3.47g	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	219% 284g	238% 310g	130g per day for Men 19-50 years
Sugars	97% 70g	92% 66.8g	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	86.7% 33g	86.7% 33g	38g per day for Men 19-50 years
Protein	72% 40.3g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.74mg	227% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.45mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	238% 38mg	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	299% 3.9mg	269% 3.5mg	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	169% 675μg	717% 2870μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	50.7% 45.6mg	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	17% 2.54mg	NA	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, fruit and cream, variety of flavors, reduced sugar	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Calcium	98% 976mg	79.8% 798mg	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	602% 48mg	1439% 115mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	109% 456mg	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	204% 1425mg	210% 1472mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	41.8% 1421mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	148% 2219mg	92% 1377mg	1500mg per day for Men 19-50 years
Zinc	83% 9.13mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar versus 14 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple 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 of flavors, reduced sugar vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 2.1 times more Vitamin B1 than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 14 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 1.4 times more Vitamin B2, 4.3 times more Vitamin B9 and 115 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 1.2 times more Calcium and 1.6 times more Sodium than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 14 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 2.4 times more Iron and 3.1 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain similar levels of Magnesium, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 1.5 times more Fat and 2.4 times more Saturated Fat than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.