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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	NA	97% 873μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.06mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24.2mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.94mg	135% 1.75mg	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	102% 407μg	95% 379μg	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	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	48.2% 482mg	46.4% 464mg	1000mg per day for Men 19-50 years
Copper	NA	66.6% 0.6mg	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	218% 17.4mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	223% 5.1mg	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	83.3% 583mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	60% 901mg	57.4% 861mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.37% 13.7g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of macro-nutrients per 7 oz
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.