Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Energy	25.3% 732kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	20% 3.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	112% 146g	130g per day for Men 19-50 years
Sugars	58% 42g	79% 57.4g	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	0.55% 0.4g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 40.5g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	37% 20.6g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Vitamin A	97% 873μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.42mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	134% 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	95% 379μg	87.3% 349μg	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	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	5.7% 0.85mg	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, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Calcium	45.4% 454mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	206% 16.5mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	241% 5.54mg	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	100% 701mg	85.6% 599mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	NA	55μg per day for Men 19-50 years
Sodium	55% 826mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.4% 14.6g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry:

Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have similar amounts of vitamins per 7 oz
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.2 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have similar amounts of Calcium, Iron, Magnesium, Phosphorus and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.3 times more Fiber than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 1.5 times more Fat, 3 times more Saturated Fat and 1.4 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.