Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	17.6% 510kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	2.92% 2.83g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	1.86% 0.59g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	81.6% 106g	130g per day for Men 19-50 years
Sugars	69.7% 50.5g	3.9% 2.83g	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	15% 11g	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	% 10.8g	NA	g per day for Men 19-50 years
Sucrose	% 28.3g	NA	g per day for Men 19-50 years
Fiber	21.6% 8.22g	37% 14g	38g per day for Men 19-50 years
Protein	23% 13g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	78% 700μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	48% 0.62mg	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	75.5% 302μg	17.4% 69.5μg	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	1.1% 0.99mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.78% 0.57mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	33.3% 333mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	161% 13mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	59% 414mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	41.6% 624mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	53% 5.8mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.6 times more Vitamin B1, 4.8 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B6 and 4.3 times more Vitamin B9 than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 2.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 5.3 times more Calcium, 2.8 times more Iron and 55 times more Sodium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 1.8 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2 times more Fat, 1.4 times more Saturated Fat and 17.8 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 1.7 times more Fiber and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.