Comparing Nutrients in 1 kilogram Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	21% 610kcal	122% 3530kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	8.16% 2.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	601% 782g	130g per day for Men 19-50 years
Sugars	NA	276% 200g	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	58% 22g	371% 141g	38g per day for Men 19-50 years
Protein	37% 20.7g	258% 144g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.55mg	441% 70.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	147% 7.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	542% 7.05mg	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	12.5% 50μg	353% 1410μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	883% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	46.7% 42mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	8% 80mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	531% 4.8mg	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	70% 5.6mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	1404% 32.3mg	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	90% 630mg	467% 3270mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	NA	345% 190μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	263% 29mg	11mg per day for Men 19-50 years
Water	22.6% 834g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs HEALTH VALLEY, FIBER 7 Flakes:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain more Vitamin A, 10 times more Vitamin B1, 25 times more Vitamin B2, 10.8 times more Vitamin B3, 8 times more Vitamin B5, 16 times more Vitamin B6, 28.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.

Comparing minerals per 1 kilogram for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs HEALTH VALLEY, FIBER 7 Flakes:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have 27.8 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 8.9 times more Calcium, 5.6 times more Copper, 4.5 times more Iron, 6.5 times more Magnesium, 6.7 times more Manganese, 5.2 times more Phosphorus, 6.4 times more Potassium, 2.9 times more Sodium and 4.7 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 5.8 times more Energy, 3 times more Fat, 2.3 times more Omega 3, 3.3 times more Omega 6, 5.8 times more Carbohydrate, 6.4 times more Fiber and 7 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.