Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, CAP VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Energy	19.6% 570kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	8.27% 8.02g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	3.87% 1.24g	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	93% 121g	85% 111g	130g per day for Men 19-50 years
Sugars	85.7% 62g	33% 24g	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	9.33% 3.54g	31% 11.8g	38g per day for Men 19-50 years
Protein	11% 6.25g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	85% 13.6mg	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	231% 3mg	96% 1.25mg	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	572% 2289μg	256% 1025μg	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	18% 16.3mg	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	3.97% 0.6mg	NA	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 ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	28.5% 285mg	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	347% 27.8mg	514% 41mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	39% 163mg	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	34% 237mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	68% 1019mg	32.8% 492mg	1500mg per day for Men 19-50 years
Zinc	199% 22mg	93% 10mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, CAP versus 5 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 2.3 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 5 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 115 times more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 2.1 times more Sodium and 2.1 times more Zinc than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 5 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 18.3 times more Calcium, 1.5 times more Iron, 2.1 times more Magnesium, 2.2 times more Phosphorus and 1.9 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 3.6 times more Saturated Fat and 2.6 times more Sugars than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 5 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 3.3 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.