Comparing Nutrients in 14 ounces Cereals ready-to-eat, BARBARA'S PUFFINS, original VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	45.6% 1322kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	245% 318g	130g per day for Men 19-50 years
Sugars	101% 73.5g	118% 85.5g	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	193% 73.4g	95% 36g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	787% 9.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	412% 5.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	393% 63mg	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	74% 0.96mg	484% 6.3mg	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	19% 75.4μg	1416% 5664μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	786% 19μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	245% 221mg	314% 283mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.5% 3.53mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	27.8% 278mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	66% 5.28mg	1593% 127mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	72.8% 306mg	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	71.4% 500mg	183% 1278mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	66.3% 2254mg	3400mg per day for Men 19-50 years
Selenium	121% 66.3μg	NA	55μg per day for Men 19-50 years
Sodium	186% 2794mg	147% 2199mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	429% 47mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 21.4 times more Vitamin B1, 19.8 times more Vitamin B2, 8.3 times more Vitamin B3, 6.5 times more Vitamin B6, 75.1 times more Vitamin B9, more Vitamin B12, 1.3 times more Vitamin C and 6.3 times more Vitamin E than Cereals ready-to-eat, BARBARA'S PUFFINS, original.

Comparing minerals per 14 ounces for Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have more Calcium, 1.4 times more Magnesium and 1.3 times more Sodium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 24.1 times more Iron, 2.6 times more Phosphorus, 1.8 times more Potassium and 9.3 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 2 times more Fiber than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 1.5 times more Fat and more Saturated Fat than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Energy, Carbohydrate, Sugars and Protein per 14 oz.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.