Comparing Nutrients in 14 ounces Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	8.35% 242kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	37.5% 6.37g	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	253% 329g	130g per day for Men 19-50 years
Sugars	NA	190% 138g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0% 0μg	326% 2937μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.2% 2.6mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	519% 6.75mg	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	330% 1322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	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	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	88% 0.79mg	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	447% 35.7mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	35.7% 250mg	134% 941mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	158% 2365mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	271% 29.8mg	11mg per day for Men 19-50 years
Water	8.95% 331g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt VS Cereals ready-to-eat, Post, Waffle Crisp per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt versus 14 oz of Cereals ready-to-eat, Post, Waffle Crisp to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain more Vitamin A, 23.6 times more Vitamin B1, 58.3 times more Vitamin B2, 25.5 times more Vitamin B3, 38.6 times more Vitamin B6, 66.6 times more Vitamin B9 and more Vitamin B12 than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin B12
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have 33.4 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 3 times more Calcium, 2.3 times more Copper, 16.1 times more Iron, 3.3 times more Magnesium, 3.8 times more Phosphorus, 2.8 times more Potassium, 8.5 times more Sodium and 12.3 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 6.4 times more Energy, 10.6 times more Fat, 9.5 times more Saturated Fat, 6.2 times more Omega 3, 9.2 times more Omega 6, 6.2 times more Carbohydrate, 2 times more Fiber and 3.2 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• 14 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt provide inadequate amounts of Omega 3 and Omega 6