Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Energy	18% 519kcal	17.3% 500kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	4.6% 1.48g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	79% 103g	130g per day for Men 19-50 years
Sugars	28.7% 21g	40% 29g	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	83% 31.6g	31.7% 12g	38g per day for Men 19-50 years
Protein	22.2% 12.5g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	17.2% 0.22mg	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	88.2% 353μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	15% 13.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Calcium	39.4% 394mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	NA	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	167% 13.3mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	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	62% 434mg	72.5% 507mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber versus 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 2 times more Vitamin B1, 4.9 times more Vitamin B2, 7.4 times more Vitamin B3, 7.9 times more Vitamin B6 and 6.4 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain more Vitamin B12 and 47 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 and Vitamin C

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 2.2 times more Calcium, 3 times more Iron and 1.3 times more Sodium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 1.7 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 2.6 times more Fiber than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 1.4 times more Sugars and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per five ounces.