Comparing Nutrients in 5 ounces Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	17.6% 512kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	8.2% 7.95g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	3.7% 1.2g	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	87.3% 114g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	42% 30.5g	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	34% 13g	38g per day for Men 19-50 years
Protein	41.4% 23.2g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	140% 22.5mg	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	173% 2.25mg	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	506% 2023μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	281% 6.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	112% 101mg	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	52.7% 7.9mg	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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	38% 380mg	0% 0mg	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	569% 45.5mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	26% 109mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	23.7% 805mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	60.7% 910mg	52.4% 785mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	153% 17mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal 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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal 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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 5 oz of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12, 713 times more Vitamin C and 10 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Vitamin B12 and Vitamin C

Comparing minerals per 5 ounces for Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have more Calcium, 1.5 times more Magnesium and 1.2 times more Phosphorus than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 5 oz of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 3.2 times more Iron, 1.7 times more Potassium and 4.6 times more Zinc than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain similar levels of Sodium per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 1.4 times more Saturated Fat, 1.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 5 oz of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 17.2 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.