Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	50.2% 1457kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	256% 333g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	101% 73.5g	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	102% 39g	193% 73.4g	38g per day for Men 19-50 years
Protein	113% 63.5g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	47% 7.54mg	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	36.6% 0.48mg	74% 0.96mg	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	31.8% 127μg	19% 75.4μg	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% 0mg	245% 221mg	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	12.4% 1.87mg	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	20.6% 206mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	NA	133% 1.2mg	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	208% 16.7mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	140% 587mg	101% 425mg	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	269% 1881mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	NA	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	186% 2794mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	0.94% 35g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cereals ready-to-eat, BARBARA'S PUFFINS, original per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular versus 14 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 6.6 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B9 than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 14 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 2.4 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin C and 1.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 3.2 times more Iron, 1.4 times more Magnesium, 3.8 times more Phosphorus and 2.4 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 14 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.3 times more Calcium and 176 times more Sodium than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cereals ready-to-eat, BARBARA'S PUFFINS, original contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.7 times more Fat, more Saturated Fat and 2.2 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 14 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.3 times more Carbohydrate, 18.5 times more Sugars and 1.9 times more Fiber than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cereals ready-to-eat, BARBARA'S PUFFINS, original offer comparable quantities of Energy per 14 ounces.