Comparing Nutrients in 5 ounces Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	16.3% 472kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.59g	4.25% 1.36g	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% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	74.3% 97g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	2.78% 2g	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	37% 14g	35% 13.3g	38g per day for Men 19-50 years
Protein	30% 16.7g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	63.8% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	7.3% 1.17mg	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	48% 0.62mg	11% 0.14mg	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	17.4% 69.5μg	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	0% 0mg	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	8.9% 1.33mg	6.24% 0.94mg	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, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	6.66% 66.6mg	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	58.5% 4.68mg	876% 70mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	91% 383mg	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	82.2% 575mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	53% 5.8mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 6.2 times more Vitamin B3, 4.4 times more Vitamin B6 and 1.4 times more Vitamin E than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 5 oz.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.4 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 15 times more Iron and 1.8 times more Magnesium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Calcium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.4 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 3.4 times more Fat and 2.3 times more Saturated Fat than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.