Comparing Nutrients in 5 ounces Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	13%	6%	81%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	3% 86.5kcal	17.3% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	4.8% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	85.2% 111g	130g per day for Men 19-50 years
Sugars	NA	39% 28.3g	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	8.2% 3.1g	52.6% 20g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	77% 1mg	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	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	125% 3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.6% 5.95mg	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	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	75.3% 0.68mg	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	9.92% 0.79mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	199% 4.58mg	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	13% 91mg	66.2% 464mg	700mg per day for Men 19-50 years
Potassium	3.13% 106mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	NA	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt VS HEALTH VALLEY, FIBER 7 Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt versus 5 oz of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt vs HEALTH VALLEY, FIBER 7 Flakes:

• 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain more Vitamin A, 10 times more Vitamin B1, 25 times more Vitamin B2, 10.8 times more Vitamin B3, 8 times more Vitamin B5, 16 times more Vitamin B6, 28.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C 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 A, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin C

Comparing minerals per 5 ounces for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt vs HEALTH VALLEY, FIBER 7 Flakes:

• 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have 27.9 times more Water than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 8.9 times more Calcium, 5.6 times more Copper, 4.5 times more Iron, 6.5 times more Magnesium, 6.7 times more Manganese, 5.1 times more Phosphorus, 6.4 times more Potassium, 66.7 times more Sodium and 4.7 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• 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 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 5.8 times more Energy, 2.3 times more Omega 3, 3.3 times more Omega 6, 5.8 times more Carbohydrate, 6.4 times more Fiber and 6.9 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