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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	18% 522kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.56g	7.07% 6.86g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	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	84% 109g	83% 108g	130g per day for Men 19-50 years
Sugars	58.7% 42.6g	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	0.35% 0.26g	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	% 0.72g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 41.5g	% 34.7g	g per day for Men 19-50 years
Fiber	27% 10.2g	30% 11.3g	38g per day for Men 19-50 years
Protein	23.3% 13g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	82% 737μg	69.3% 624μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	88.4% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	81.7% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	80.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	45.4% 181μg	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	0% 0mg	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	4.16% 0.62mg	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, maple and brown sugar, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	32% 320mg	33% 332mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	146% 11.7mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	29.7% 125mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	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	60% 421mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	40.7% 22.4μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	41% 615mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	29.5% 3.25mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.27% 9.8g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.2 times more Vitamin B2 and 1.4 times more Vitamin B6 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 1.4 times more Vitamin B1 and 1.5 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry provide similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E per five ounces.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.5 times more Potassium and 2.5 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 1.3 times more Copper and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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, maple and brown sugar, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per five ounces.