Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	18.3% 530kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	6.47% 6.28g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	3.68% 1.18g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	2.38% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.8% 110g	96% 124g	130g per day for Men 19-50 years
Sugars	38% 27.5g	0% 0g	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	24.6% 9.36g	5.22% 2g	38g per day for Men 19-50 years
Protein	25.3% 14g	17.7% 9.94g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	0% 0mg	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	462% 1850μg	54.6% 218μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.76% 0.86mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	49.8% 498mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	37.6% 0.34mg	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	520% 41.6mg	50.7% 4.05mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	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	85.7% 600mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	178% 19.5mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.15% 5.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain versus 5 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 2.9 times more Vitamin B1, 5.6 times more Vitamin B2, 4.9 times more Vitamin B3, more Vitamin B6, 8.5 times more Vitamin B9 and 6.1 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6 and Vitamin E
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 39 times more Calcium, 10.3 times more Iron, 3.3 times more Magnesium, 3.6 times more Phosphorus, 2.4 times more Potassium, 2.2 times more Selenium, 100.2 times more Sodium and 12.5 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain similar levels of Copper per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 4.9 times more Fat, 2.6 times more Saturated Fat, 4.8 times more Omega 6, more Sugars, 4.7 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6