Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon VS Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%
Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	9%	4%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Recommended Dietary Allowance
Energy	17.6% 512kcal	18.2% 529kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	5.35% 1.7g	0% 0g	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	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	88.2% 115g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	39.7% 28.8g	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	48.5% 18.4g	37.3% 14g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	48% 7.7mg	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	112% 1.45mg	30.5% 0.4mg	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	72.6% 291μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	7.65% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Recommended Dietary Allowance
Calcium	34.7% 347mg	5.1% 51mg	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	157% 12.5mg	57.8% 4.62mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	24.6% 103mg	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	81.4% 570mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	14% 473mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	58.4% 876mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	34% 3.76mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.23% 8.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon vs Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS:

• Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 3.5 times more Vitamin B1, 7.9 times more Vitamin B2, 2 times more Vitamin B3, 3.7 times more Vitamin B6 and 6.8 times more Vitamin B9 than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• While Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS contain more Vitamin B12 and 1.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon as well as Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon vs Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS:

• Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 6.8 times more Calcium, 2.7 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus and 44.1 times more Sodium than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon and Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have similar amounts of Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 3.4 times more Fat, more Saturated Fat, 1.3 times more Fiber and 2 times more Protein than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• While Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS contain 1.3 times more Carbohydrate and 16 times more Sugars than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon and Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have similar amounts of Energy per 5 oz.
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon as well as Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.