Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%
Acorns	6%	53%	41%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Acorns	Recommended Dietary Allowance
Energy	51% 1476kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	124% 162g	130g per day for Men 19-50 years
Sugars	85.2% 61.8g	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	90% 34g	NA	38g per day for Men 19-50 years
Protein	81% 45.4g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Acorns	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.14mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	161% 2.1mg	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	35.7% 143μg	86.3% 345μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	119% 18mg	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 ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Acorns	Recommended Dietary Allowance
Calcium	23% 230mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	NA	274% 2.46mg	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	202% 16mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	NA	231% 5.3mg	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	243% 1703mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	57% 1941mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	173% 2592mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.43% 16g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal versus 14 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Acorns:

• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 4.9 times more Vitamin B1 and 2.7 times more Vitamin B2 than Acorns.
• While 14 oz of Raw Acorns contain 4.1 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Acorns provide similar amounts of Vitamin B3 per 14 ounces.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Acorns:

• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 1.4 times more Calcium, 5.2 times more Iron, 2.2 times more Magnesium, 5.4 times more Phosphorus, more Sodium and 5.7 times more Zinc than Acorns.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Acorns contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 1.9 times more Carbohydrate and 1.9 times more Protein than Acorns.
• While 14 oz of Raw Acorns contain 4.7 times more Fat and 3.5 times more Saturated Fat than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Acorns offer comparable quantities of Energy per 14 ounces.