Comparing Nutrients in 5 ounces Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	16.3% 472kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.59g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	82.5% 107g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	69.7% 50.5g	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	15% 11g	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	% 10.8g	g per day for Men 19-50 years
Sucrose	NA	% 28.3g	g per day for Men 19-50 years
Fiber	37% 14g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	30% 16.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	NA	78% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	121% 1.57mg	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	17.4% 69.5μg	75.5% 302μg	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	1.1% 0.99mg	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	8.9% 1.33mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	NA	50% 0.45mg	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	58.5% 4.68mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	NA	126% 2.9mg	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	82.2% 575mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	NA	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	53% 5.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry versus 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 5 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 2.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.6 times more Vitamin B1, 4.8 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B6 and 4.3 times more Vitamin B9 than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 5 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.8 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 5.3 times more Calcium, 2.8 times more Iron and 55 times more Sodium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.7 times more Fiber and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2 times more Fat and 17.8 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Energy and Carbohydrate per five ounces.