Comparing Nutrients in 14 ounces Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	13%	6%	81%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Recommended Dietary Allowance
Energy	8.35% 242kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	23% 8.73g	23% 8.73g	38g per day for Men 19-50 years
Protein	14.7% 8.26g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	13.4% 0.17mg	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	4.96% 20μg	4.96% 20μg	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	0% 0mg	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	NA	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, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	38% 0.34mg	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	27.8% 2.22mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	83% 1.9mg	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	36.3% 254mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	8.97% 332g	8.95% 331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt:

Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have similar amounts of vitamins per 14 oz
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt contain 23.3 times more Sodium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 oz.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have similar amounts of macro-nutrients per 14 oz
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 14 oz.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.