Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, maple and brown sugar, dry VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Energy	26.4% 766kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	4.82% 1.54g	5.74% 1.84g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	116% 150g	130g per day for Men 19-50 years
Sugars	83% 60g	40.2% 29g	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	0.49% 0.36g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 59g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	116% 44.3g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Vitamin A	153% 1373μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	189% 2.46mg	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	73.4% 294μg	124% 494μg	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	0.44% 0.4mg	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	6.75% 1mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Calcium	51% 512mg	55% 552mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	257% 20.6mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	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	86.5% 605mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	NA	55μg per day for Men 19-50 years
Sodium	67% 1002mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 7 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry have 1.4 times more Vitamin B1 than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 1.7 times more Vitamin B9 than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per seven ounces.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 7 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry have 1.4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain similar levels of Calcium, Iron, Magnesium, Phosphorus, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry have 2.1 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 3.1 times more Fiber than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per seven ounces.