Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	17.6% 510kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	2.73% 2.65g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	7.05% 1.2g	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	87.6% 114g	130g per day for Men 19-50 years
Sugars	69.7% 50.5g	64.6% 47g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	23% 13g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	78% 700μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	75% 12mg	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	93% 1.2mg	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	75.5% 302μg	120% 481μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	149% 3.6μg	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	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.78% 0.57mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	33.3% 333mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	80% 0.72mg	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	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	46% 193mg	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	68.6% 481mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	99% 54.7μg	55μg per day for Men 19-50 years
Sodium	41.6% 624mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	82% 9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2 times more Vitamin A, 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 7.1 times more Calcium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.6 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.5 times more Potassium, 13.3 times more Selenium and 3.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain similar levels of Phosphorus and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.1 times more Fat and 1.4 times more Omega 6 than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.5 times more Omega 3 and 1.8 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per five ounces.