Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Energy	51.5% 1492kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	196% 255g	130g per day for Men 19-50 years
Sugars	118% 85.5g	6.84% 4.96g	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	95% 36g	136% 51.6g	38g per day for Men 19-50 years
Protein	54% 30.3g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	787% 9.44mg	337% 4.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	412% 5.35mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	393% 63mg	259% 41.5mg	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	484% 6.3mg	322% 4.2mg	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	1416% 5664μg	233% 933μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	786% 19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	314% 283mg	0.44% 0.4mg	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	148% 22mg	15% 2.22mg	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 WHOLE HEARTS oat cereal	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Calcium	0% 0mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	NA	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	1593% 127mg	503% 40.2mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	110% 460mg	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	183% 1278mg	222% 1556mg	700mg per day for Men 19-50 years
Potassium	66.3% 2254mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	147% 2199mg	170% 2548mg	1500mg per day for Men 19-50 years
Zinc	429% 47mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.97% 35.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal versus 14 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• 14 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12, 713 times more Vitamin C and 10 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• 14 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Vitamin B12 and Vitamin C

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• 14 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 3.2 times more Iron, 1.7 times more Potassium and 4.6 times more Zinc than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While 14 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain more Calcium and 1.5 times more Magnesium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain similar levels of Phosphorus and Sodium per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 1.2 times more Carbohydrate and 17.2 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While 14 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 1.4 times more Saturated Fat, 1.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar offer comparable quantities of Energy and Fat per 14 ounces.