Comparing Nutrients in 14 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	8%	23%	69%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Energy	53.4% 1548kcal	54% 1564kcal	2900kcal per day for Men 19-50 years
Fat	42.4% 41g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	16% 5.16g	17.2% 5.5g	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	215% 280g	204% 265g	130g per day for Men 19-50 years
Sugars	161% 117g	144% 105g	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	73% 27.8g	74% 28g	38g per day for Men 19-50 years
Protein	58% 32.5g	85% 47.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	110% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.32mg	33% 5.28mg	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	45% 0.59mg	70.5% 0.92mg	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	20% 79.4μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	3.1% 2.78mg	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	9.53% 1.43mg	13.2% 2mg	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, oatmeal, REAL MEDLEYS, apple walnut, dry	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Calcium	22.6% 226mg	52.4% 524mg	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	137% 11mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	97% 409mg	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	136% 949mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	58.5% 1988mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	94% 1413mg	48% 718mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry versus 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 2.8 times more Vitamin B2, 1.6 times more Vitamin B6, more Vitamin B12 and 1.4 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have insufficient amounts of Vitamin B12
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have 2 times more Sodium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 2.3 times more Calcium, 1.4 times more Phosphorus and 1.5 times more Potassium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain similar levels of Iron, Magnesium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 1.5 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per 14 ounces.