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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	NA	69.3% 624μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.2% 1.03mg	88.4% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	81.7% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	80.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	96% 1.25mg	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	72.6% 291μg	67.7% 271μg	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	1.9% 1.7mg	0% 0mg	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	3.97% 0.6mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of macro-nutrients per 5 oz
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.