Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	13%	6%	81%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Energy	18% 526kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.9g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.94g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	14.7% 19g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	NA	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	4.8% 0.062mg	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	1.77% 7.1μg	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	NA	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, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Calcium	42% 421mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	13.5% 0.12mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	29.7% 0.68mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	NA	55μg per day for Men 19-50 years
Sodium	48.8% 731mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry versus 5 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 16.8 times more Vitamin B1, 42.4 times more Vitamin B2, 18.2 times more Vitamin B3, 7.3 times more Vitamin B5, 27.2 times more Vitamin B6 and 47.8 times more Vitamin B9 than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B9
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 37.1 times more Calcium, 4.2 times more Copper, 19.1 times more Iron, 4.2 times more Magnesium, 4.6 times more Manganese, 4.6 times more Phosphorus, 5 times more Potassium, 172 times more Sodium and 3.2 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• While 5 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt contain 10 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 6.1 times more Energy, 14.9 times more Fat, 11.1 times more Saturated Fat, 30.4 times more Omega 3, 15.9 times more Omega 6, 5.4 times more Carbohydrate, 3.1 times more Fiber and 4.2 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt provide inadequate amounts of Omega 3 and Omega 6