Comparing Nutrients in 1 kilogram Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	115% 3330kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	582% 757g	130g per day for Men 19-50 years
Sugars	27.6% 20g	492% 357g	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	106% 77g	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	% 76g	g per day for Men 19-50 years
Sucrose	NA	% 200g	g per day for Men 19-50 years
Fiber	261% 99g	153% 58g	38g per day for Men 19-50 years
Protein	211% 118g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	NA	549% 4940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	400% 4.8mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	515% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	319% 51mg	654% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	854% 11mg	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	123% 490μg	533% 2130μg	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	7.78% 7mg	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	62.7% 9.4mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	44% 440mg	235% 2350mg	1000mg per day for Men 19-50 years
Copper	NA	353% 3.18mg	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	413% 33mg	1138% 91mg	8mg per day for Men 19-50 years
Magnesium	350% 1470mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	NA	888% 20.4mg	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	580% 4060mg	417% 2920mg	700mg per day for Men 19-50 years
Potassium	148% 5020mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	NA	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	293% 4400mg	1500mg per day for Men 19-50 years
Zinc	373% 41mg	180% 20mg	11mg per day for Men 19-50 years
Water	2.65% 98g	2.3% 84.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Whole Wheat Natural Cereal, dry versus 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 1 kilogram of Cereals, QUAKER, Whole Wheat Natural Cereal, dry has 2.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 1.6 times more Vitamin B1, 4.8 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B6 and 4.3 times more Vitamin B9 than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 1 kilogram of Cereals, QUAKER, Whole Wheat Natural Cereal, dry has 1.8 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 5.3 times more Calcium, 2.8 times more Iron and 55 times more Sodium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Whole Wheat Natural Cereal, dry has 1.7 times more Fiber and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 2 times more Fat and 17.8 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Energy and Carbohydrate per one kilogram.