Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	25.3% 732kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	9.43% 9.15g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	5.46% 1.75g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	19% 3.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	117% 152g	130g per day for Men 19-50 years
Sugars	69.3% 50.3g	79% 57.3g	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	0.63% 0.46g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 48.6g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	33.8% 19g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	97% 873μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	159% 2.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	151% 24.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	150% 1.94mg	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	95% 379μg	102% 407μg	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	2.65% 2.4mg	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	6.6% 0.99mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	46.4% 464mg	48.2% 482mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	210% 16.8mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	223% 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	91% 639mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	57.4% 861mg	60% 901mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry versus 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry provide similar amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin E per seven ounces.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have similar amounts of minerals per 7 oz
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain similar levels of Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have similar amounts of macro-nutrients per 7 oz
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Sugars, Fiber and Protein per seven ounces.