Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, maple and brown sugar, dry VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Energy	133% 3860kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	29% 9.26g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 767g	582% 757g	130g per day for Men 19-50 years
Sugars	418% 303g	203% 147g	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	2.5% 1.8g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 297g	NA	g per day for Men 19-50 years
Fiber	189% 72g	587% 223g	38g per day for Men 19-50 years
Protein	165% 93g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Vitamin A	769% 6920μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	891% 10.7mg	635% 7.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	771% 10mg	814% 10.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	734% 117mg	778% 124mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1126% 14.6mg	955% 12.4mg	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	370% 1480μg	623% 2490μg	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	2.22% 2mg	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	34% 5.1mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Calcium	258% 2580mg	278% 2780mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	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	1295% 104mg	1176% 94mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	999% 23mg	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	436% 3050mg	437% 3060mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	NA	55μg per day for Men 19-50 years
Sodium	337% 5050mg	315% 4730mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	185% 20.4mg	11mg per day for Men 19-50 years
Water	1.73% 64g	2.03% 75.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 1.4 times more Vitamin B1 than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contains 1.7 times more Vitamin B9 than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per one kilogram.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 1.4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain similar levels of Calcium, Iron, Magnesium, Phosphorus, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 2.1 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contains 3.1 times more Fiber than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per one kilogram.