Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, maple and brown sugar, dry VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	26.4% 766kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	4.82% 1.54g	5.2% 1.66g	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	122% 159g	130g per day for Men 19-50 years
Sugars	83% 60g	59% 42.7g	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	47.5% 18g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	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	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	197% 31.5mg	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	242% 3.15mg	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	708% 2832μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	393% 9.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	157% 141mg	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	74% 11mg	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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	51% 512mg	0% 0mg	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	797% 63.7mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	36.4% 153mg	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	91% 639mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	33% 1127mg	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	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.15% 5.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 9.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and 10.9 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have more Calcium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 3.1 times more Iron, 1.6 times more Potassium and 6.9 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Magnesium, Phosphorus and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 1.4 times more Sugars and 1.2 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 1.3 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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 7 oz.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.