Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Energy	18% 520kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.93g	8.24% 8g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	4.54% 1.45g	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	73% 95g	78.7% 102g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	34.8% 25.2g	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	36.6% 14g	36% 13.7g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.2% 1.03mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	126% 20mg	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	13% 0.17mg	155% 2mg	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	11.3% 45.4μg	101% 403μg	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	2.05% 1.84mg	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	4.44% 0.67mg	4.63% 0.69mg	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 Organic, Regular	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	50.3% 503mg	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	74.4% 5.95mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	35% 147mg	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	96% 672mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	50.6% 758mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	30.8% 3.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.3% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 1.5 times more Vitamin B1, 8.6 times more Vitamin B2, 18.2 times more Vitamin B3, 11.8 times more Vitamin B6, 8.9 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have similar amounts of Vitamin E per 5 oz.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 6.8 times more Calcium, 3 times more Iron and 133.8 times more Sodium than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.6 times more Protein than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 17.8 times more Sugars than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 5 oz.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.