Comparing Nutrients in 14 ounces Cereals, QUAKER, Quick Oats with Iron, Dry VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	50.8% 1472kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	11.7% 3.75g	32g per day for Men 19-50 years
Omega 3	NA	1067% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	201% 261g	130g per day for Men 19-50 years
Sugars	7.77% 5.64g	8.54% 6.2g	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	1.15% 0.83g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 3.73g	g per day for Men 19-50 years
Fiber	98% 37.3g	212% 80.6g	38g per day for Men 19-50 years
Protein	97% 54.4g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.14mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49.3% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	292% 3.8mg	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	48.6% 194μg	52.6% 210μg	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	10.6% 9.53mg	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	17.5% 2.6mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	18.7% 187mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	NA	332% 3mg	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	2453% 196mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	195% 818mg	420mg per day for Men 19-50 years
Manganese	NA	623% 14.3mg	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	260% 1818mg	212% 1484mg	700mg per day for Men 19-50 years
Potassium	41.8% 1421mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	NA	637% 350μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	1% 37.2g	0.48% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Quick Oats with Iron, Dry VS Cereals ready-to-eat, UNCLE SAM CEREAL per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Quick Oats with Iron, Dry versus 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 1.3 times more Vitamin B1, 5.8 times more Vitamin B3, 9.6 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin E than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 14 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have 12.3 times more Iron, 1.3 times more Magnesium and 1.2 times more Phosphorus than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2 times more Calcium and 68.7 times more Sodium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 1.7 times more Fat and 2.2 times more Fiber than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals ready-to-eat, UNCLE SAM CEREAL offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Protein per 14 ounces.