Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry VS Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	9%	11%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Recommended Dietary Allowance
Energy	18.8% 544kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	7.1% 6.87g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	4% 1.28g	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% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.3% 104g	82.5% 107g	130g per day for Men 19-50 years
Sugars	56.5% 41g	57.6% 41.7g	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	24% 9.07g	25% 9.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.8% 1.06mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	100% 16mg	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	96% 1.25mg	124% 1.6mg	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	62.4% 249μg	87.5% 350μg	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	1.4% 1.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	4.16% 0.62mg	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, DINOSAUR EGGS, Brown Sugar, dry	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Recommended Dietary Allowance
Calcium	31% 312mg	39.3% 393mg	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	140% 11.2mg	178% 14.3mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	31% 130mg	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	61% 428mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	47.2% 709mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	26.7% 2.93mg	11mg per day for Men 19-50 years
Water	0.26% 9.74g	0.26% 9.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry:

• Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry and Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have similar amounts of Vitamin E per 5 oz.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry as well as Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry:

• Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry contain 1.3 times more Calcium, 1.3 times more Iron and 1.4 times more Sodium than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry and Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 1.6 times more Fat and 2.7 times more Saturated Fat than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry and Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry as well as Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.