Comparing Nutrients in 14 ounces Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	45.7% 1326kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	24.3% 4.12g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	237% 309g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	91% 66.2g	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	124% 47.2g	86.7% 33g	38g per day for Men 19-50 years
Protein	89.6% 50g	80.7% 45g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	157% 1413μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 15.8mg	237% 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	85.5% 1.1mg	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	28.8% 115μg	716% 2866μg	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	50.7% 45.6mg	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	17.5% 2.6mg	129% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	14.3% 143mg	79.8% 798mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	209% 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	143% 11.4mg	1454% 116mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	NA	525% 12mg	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	196% 1373mg	210% 1472mg	700mg per day for Men 19-50 years
Potassium	37.6% 1278mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	226% 124μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	92% 1377mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry VS Cereals ready-to-eat, QUAKER, Oatmeal Squares per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry versus 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 2.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain more Vitamin A, 2 times more Vitamin B1, 4.7 times more Vitamin B2, 2.4 times more Vitamin B3, 3.1 times more Vitamin B6, 24.9 times more Vitamin B9, more Vitamin C and 7.4 times more Vitamin E than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin K
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 4.5 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 5.6 times more Calcium, 1.3 times more Copper, 10.2 times more Iron, 49.6 times more Sodium and 2.2 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Cereals ready-to-eat, QUAKER, Oatmeal Squares contain similar levels of Magnesium, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 1.3 times more Omega 3 and 1.4 times more Fiber than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 1.8 times more Fat, 1.9 times more Saturated Fat, 1.4 times more Omega 6 and 6.8 times more Sugars than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Cereals ready-to-eat, QUAKER, Oatmeal Squares offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.