Comparing Nutrients in 5 ounces Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	17%	18%	65%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	2.1% 61kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	10% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	4.74% 1.5g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	23.2% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	60.3% 43.7g	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	6.34% 2.4g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	5.14% 2.88g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.85% 0.14mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	131% 1.7mg	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	1.77% 7.1μg	84.7% 339μg	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	0% 0mg	1.26% 1.13mg	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	NA	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	57.3% 0.52mg	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	17% 1.37mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	137% 3.15mg	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	17% 118mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	2.88% 98mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	NA	42.3% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	48.8% 731mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry per 5 oz

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

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 7.8 times more Vitamin B1, 28.3 times more Vitamin B2, 124.7 times more Vitamin B3, 6.7 times more Vitamin B5, 92.1 times more Vitamin B6 and 47.8 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• 5 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 5 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 10.7 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 27 times more Calcium, 8.9 times more Copper, 11 times more Iron, 3.1 times more Magnesium, 3.3 times more Manganese, 3.6 times more Phosphorus, 5.4 times more Potassium, 172 times more Sodium and 3.7 times more Zinc than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• 5 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 8.6 times more Energy, 7.3 times more Fat, 6.3 times more Saturated Fat, 30.4 times more Omega 3, 8.3 times more Omega 6, 9.7 times more Carbohydrate, 4.1 times more Fiber and 4.3 times more Protein than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• 5 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt provide inadequate amounts of Energy, Omega 3 and Omega 6