Comparing Nutrients in 1 pound 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	9.54% 277kcal	55.2% 1601kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	273% 354g	130g per day for Men 19-50 years
Sugars	NA	125% 91g	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	26.3% 9.98g	168% 64g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	117% 65.5g	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	53.4% 481μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	246% 3.2mg	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	5.67% 22.7μg	160% 640μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	401% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	21% 19mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	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	3.63% 36.3mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	241% 2.17mg	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	31.8% 2.54mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	637% 14.6mg	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	41% 286mg	212% 1483mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	NA	157% 86μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	119% 13mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 pound 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 pound:

• 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 lb.