Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, maple and brown sugar, dry VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	60.4% 1751kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	279% 363g	130g per day for Men 19-50 years
Sugars	189% 137g	135% 98g	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	1.13% 0.82g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 135g	NA	g per day for Men 19-50 years
Fiber	86% 32.7g	109% 41.3g	38g per day for Men 19-50 years
Protein	75% 42g	62% 34.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Vitamin A	349% 3139μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.85mg	899% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	350% 4.54mg	470% 6.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	449% 72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.64mg	553% 7.2mg	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	168% 671μg	1618% 6473μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	898% 21.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	359% 323mg	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	15.4% 2.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	117% 1170mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	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	587% 47mg	1821% 146mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	453% 10.4mg	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	198% 1383mg	209% 1461mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	75.8% 2576mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	NA	55μg per day for Men 19-50 years
Sodium	153% 2291mg	168% 2513mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	490% 54mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 9.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and 10.9 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have more Calcium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 3.1 times more Iron, 1.6 times more Potassium and 6.9 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Magnesium, Phosphorus and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 1.4 times more Sugars and 1.2 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 1.3 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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 1 lb.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.