Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	24.5% 710kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	NA	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	128% 167g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	50.7% 36.8g	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	46% 17.5g	97% 36.7g	38g per day for Men 19-50 years
Protein	40% 22.3g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.32mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	23.6% 3.77mg	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	209% 2.7mg	37% 0.48mg	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	135% 542μg	9.43% 37.7μg	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	0.66% 0.6mg	123% 110mg	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	7.4% 1.1mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	62% 621mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	66.4% 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	298% 24mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	50.6% 212mg	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	111% 776mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	NA	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	101% 1508mg	93% 1397mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.19% 7.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Cereals ready-to-eat, BARBARA'S PUFFINS, original per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar versus 7 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 8.1 times more Vitamin B1, 17.2 times more Vitamin B2, 7.2 times more Vitamin B3, 5.6 times more Vitamin B6 and 14.4 times more Vitamin B9 than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 7 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 185.3 times more Vitamin C and 1.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 4.5 times more Calcium, 9 times more Iron, 3.1 times more Phosphorus and 2 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Cereals ready-to-eat, BARBARA'S PUFFINS, original contain similar levels of Magnesium, Potassium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 1.7 times more Fat, more Saturated Fat and 1.5 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 7 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.6 times more Sugars and 2.1 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Cereals ready-to-eat, BARBARA'S PUFFINS, original offer comparable quantities of Energy and Carbohydrate per seven ounces.