Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	18.5% 537kcal	17.3% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.03g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	4.8% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	85.2% 111g	130g per day for Men 19-50 years
Sugars	61% 44.3g	39% 28.3g	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	22.4% 8.5g	52.6% 20g	38g per day for Men 19-50 years
Protein	21% 11.8g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	149% 1337μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.34mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	77% 1mg	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	89% 356μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	125% 3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	6.6% 5.95mg	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	4.35% 0.65mg	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	43.5% 435mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	75.3% 0.68mg	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	200% 16mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	199% 4.58mg	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	60.7% 425mg	66.2% 464mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	47% 707mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	24% 2.62mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS HEALTH VALLEY, FIBER 7 Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry versus 5 oz of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 8.9 times more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 70.7 times more Vitamin B12, 14 times more Vitamin C and 2.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 4.3 times more Calcium, 4.4 times more Iron and 2.5 times more Sodium than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.7 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese, 1.7 times more Potassium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Phosphorus and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 4.5 times more Fat, 5 times more Saturated Fat, 1.7 times more Omega 3, 2.2 times more Omega 6 and 1.6 times more Sugars than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.4 times more Fiber and 1.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per five ounces.