Comparing Nutrients in 5 ounces Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	18% 523kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	7.07% 6.86g	6.74% 6.53g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	NA	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	83.7% 109g	130g per day for Men 19-50 years
Sugars	49.5% 36g	56.4% 41g	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	0.45% 0.33g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 34.7g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	24% 13.5g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	69.3% 624μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.4% 1.06mg	86.2% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.7% 1.06mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.7% 13mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	107% 1.4mg	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	67.7% 271μg	72.6% 291μg	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	1.9% 1.7mg	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	4.72% 0.71mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	33% 332mg	34.4% 344mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	150% 12mg	156% 12.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	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	65.2% 456mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	41% 615mg	43% 644mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.25mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.27% 9.8g	0.25% 9.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry versus 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry provide similar amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin E per five ounces.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have similar amounts of minerals per 5 oz
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain similar levels of Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have similar amounts of macro-nutrients per 5 oz
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Sugars, Fiber and Protein per five ounces.