Comparing Nutrients in 5 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	17% 490kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	381% 6.1g	NA	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.7% 93g	74.3% 97g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	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	0.41% 0.3g	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	% 0.58g	NA	g per day for Men 19-50 years
Sucrose	% 1.33g	NA	g per day for Men 19-50 years
Fiber	75.7% 28.8g	35% 13.3g	38g per day for Men 19-50 years
Protein	40.4% 22.7g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.2% 0.96mg	63.8% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	18.8% 75μg	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	3.78% 3.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	13.5% 135mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	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	71.4% 5.7mg	876% 70mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	75.7% 530mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	NA	55μg per day for Men 19-50 years
Sodium	19.5% 292mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.17% 6.28g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.3 times more Vitamin B1, 5.8 times more Vitamin B3, 9.6 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin E than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 2 times more Calcium, 1.2 times more Potassium, 68.7 times more Sodium and 1.2 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 12.3 times more Iron and 1.3 times more Magnesium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.7 times more Fat and 2.2 times more Fiber than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Energy, Saturated Fat, Carbohydrate, Sugars and Protein per 5 oz.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.