Comparing Nutrients in 14 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	47.4% 1373kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.75g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	1067% 17g	NA	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	228% 297g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	11% 7.94g	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	1.15% 0.83g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 3.73g	NA	g per day for Men 19-50 years
Fiber	212% 80.6g	103% 39.3g	38g per day for Men 19-50 years
Protein	113% 63.4g	83.6% 47g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	127% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.3% 2.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	292% 3.8mg	134% 1.75mg	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	52.6% 210μg	48.6% 194μg	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	10.6% 9.53mg	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	24% 3.57mg	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	37.7% 377mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	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	200% 16mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	195% 818mg	139% 583mg	420mg per day for Men 19-50 years
Manganese	623% 14.3mg	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	212% 1484mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	58.6% 1992mg	3400mg per day for Men 19-50 years
Selenium	637% 350μg	NA	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.4 times more Vitamin B1, 2.2 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E per 14 oz.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 2.2 times more Calcium, 1.2 times more Iron, 1.4 times more Magnesium and 25.8 times more Sodium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 5.8 times more Fat, 2.3 times more Saturated Fat, 2.1 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 1.3 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.