Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Energy	127% 3670kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	49.8% 48.3g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	27.3% 8.74g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	515% 670g	600% 780g	130g per day for Men 19-50 years
Sugars	13.8% 10g	232% 168g	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	258% 98g	218% 83g	38g per day for Men 19-50 years
Protein	286% 160g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	608% 7.3mg	573% 6.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	654% 8.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	599% 96mg	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	92% 1.2mg	677% 8.8mg	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	80% 320μg	1808% 7230μg	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	128% 115mg	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	31.3% 4.7mg	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, QUAKER, Instant Oatmeal Organic, Regular	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Calcium	52% 520mg	201% 2010mg	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	525% 42mg	3625% 290mg	8mg per day for Men 19-50 years
Magnesium	352% 1480mg	274% 1150mg	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	677% 4740mg	530% 3710mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	231% 3470mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	653% 71.8mg	11mg per day for Men 19-50 years
Water	2.38% 88g	0.74% 27.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal Organic, Regular versus 1 kg of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 1 kg of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contains 6.1 times more Vitamin B2, 12.3 times more Vitamin B3, 7.3 times more Vitamin B6, 22.6 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 1.3 times more Magnesium and 1.3 times more Phosphorus than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 1 kg of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contains 3.9 times more Calcium, 6.9 times more Iron, 86.8 times more Sodium and 2.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 1.3 times more Fat, 1.3 times more Saturated Fat and 1.4 times more Protein than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 1 kg of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contains 16.8 times more Sugars than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.