Comparing Nutrients in 5 ounces Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Energy	17.6% 512kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	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	70% 91g	82.5% 107g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	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	48.5% 18.4g	83% 31.6g	38g per day for Men 19-50 years
Protein	41.4% 23.2g	22.2% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	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	120% 1.44mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	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	115% 1.5mg	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	83.3% 333μg	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	0.16% 0.14mg	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	5.3% 0.79mg	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, Weight Control Instant Oatmeal, maple and brown sugar	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Calcium	38% 380mg	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	179% 14.4mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	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	79.4% 556mg	62% 434mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	60.7% 910mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar 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, Weight Control Instant Oatmeal, maple and brown sugar vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 1.3 times more Vitamin B1 and 1.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per five ounces.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Sodium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 1.3 times more Fat, 1.2 times more Saturated Fat and 1.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 11.8 times more Sugars and 1.7 times more Fiber than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber offer comparable quantities of Energy and Carbohydrate per five ounces.