Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	24.5% 710kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	122% 159g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	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	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	50.7% 19.2g	47.5% 18g	38g per day for Men 19-50 years
Protein	36.5% 20.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	176% 28mg	197% 31.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	217% 2.8mg	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	141% 564μg	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	2.87% 2.58mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.5% 0.97mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	70.4% 704mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	NA	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	317% 25.3mg	797% 63.7mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	NA	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	101% 708mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	70.8% 1062mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.15% 5.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar versus 7 oz of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 7 oz of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 2.2 times more Vitamin B1, 5 times more Vitamin B9, more Vitamin B12, 54.8 times more Vitamin C and 11.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin B12 and Vitamin C

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have more Calcium and 1.4 times more Magnesium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 7 oz of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 2.5 times more Iron, 1.5 times more Potassium and 5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain similar levels of Phosphorus and Sodium per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 1.2 times more Saturated Fat and 1.3 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Fiber per seven ounces.