Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Energy	18% 526kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.9g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	6.33% 2.03g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	NA	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.94g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	68.6% 89.2g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	2.8% 2.03g	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	25.7% 9.8g	53.3% 20.3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	115% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	12% 0.16mg	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	84.7% 339μg	13.5% 54μg	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	1.26% 1.13mg	0% 0mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Calcium	42% 421mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	47.2% 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	190% 15mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	81.3% 342mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	351% 8.08mg	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% 420mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	48.8% 731mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.34% 12.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.4 times more Vitamin B2, 15 times more Vitamin B3, 10.9 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 1.3 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have similar amounts of Vitamin B1 per 5 oz.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.8 times more Calcium, 1.2 times more Copper, 1.3 times more Iron, more Selenium and 103.2 times more Sodium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 2.6 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 21.6 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 1.3 times more Saturated Fat, 2.1 times more Fiber and 1.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have similar amounts of Energy, Fat and Carbohydrate per 5 oz.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.