Comparing Nutrients in 1 pound Cereals, QUAKER, Quick Oats with Iron, Dry VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	58% 1683kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	8.58% 2.74g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	32.3% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 309g	264% 343g	130g per day for Men 19-50 years
Sugars	8.9% 6.44g	223% 162g	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	48% 35g	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	% 34.5g	g per day for Men 19-50 years
Sucrose	NA	% 91g	g per day for Men 19-50 years
Fiber	112% 42.6g	69.2% 26.3g	38g per day for Men 19-50 years
Protein	111% 62g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	NA	249% 2241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	234% 3.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	297% 47.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	75.3% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	387% 5.03mg	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	55.6% 222μg	242% 966μg	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	3.53% 3.18mg	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	20% 3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	21.3% 213mg	107% 1066mg	1000mg per day for Men 19-50 years
Copper	NA	160% 1.44mg	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	2804% 224mg	516% 41.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	NA	403% 9.27mg	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	297% 2077mg	189% 1324mg	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	48% 1633mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	133% 1996mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	81.6% 9mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	1.04% 38.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 1.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.5 times more Vitamin B1, 5.4 times more Vitamin B2, 12.7 times more Vitamin B3, 11.1 times more Vitamin B6 and 4.3 times more Vitamin B9 than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 5.4 times more Iron, 3.3 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 5 times more Calcium and 146.7 times more Sodium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 1.7 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Fiber and 1.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 25.1 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.