Comparing Nutrients in 5 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Energy	19% 547kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	4.1% 1.3g	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	75.7% 98g	82.5% 107g	130g per day for Men 19-50 years
Sugars	36.6% 26.5g	28.7% 21g	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	28.7% 11g	83% 31.6g	38g per day for Men 19-50 years
Protein	25% 14g	22.2% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	110% 17.6mg	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	14% 0.18mg	135% 1.76mg	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	12% 48μg	88.2% 353μg	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	4.4% 3.97mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.25% 0.64mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Calcium	9.07% 91mg	39.4% 394mg	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	54.6% 4.37mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	30.7% 129mg	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	58% 407mg	62% 434mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	32% 478mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry versus 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 14 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 2.2 times more Vitamin B1, 9.2 times more Vitamin B2, 8 times more Vitamin B3, 9.8 times more Vitamin B6 and 7.3 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 1.2 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 4.3 times more Calcium, 3.1 times more Iron and 1.4 times more Sodium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 2 times more Fat, 1.8 times more Saturated Fat and 1.3 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 2.9 times more Fiber than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.