Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Energy	25% 726kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	5.74% 1.84g	7.5% 2.4g	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	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	116% 150g	98% 127g	130g per day for Men 19-50 years
Sugars	40.2% 29g	3.48% 2.52g	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	116% 44.3g	68% 25.8g	38g per day for Men 19-50 years
Protein	31% 17.4g	58.5% 32.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	135% 21.6mg	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	189% 2.46mg	156% 2.03mg	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	124% 494μg	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	0.44% 0.4mg	0.22% 0.2mg	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	5.7% 0.85mg	7.4% 1.1mg	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, Cinnamon Swirl, high fiber	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Calcium	55% 552mg	48.6% 486mg	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	233% 18.7mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	56.2% 236mg	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	86.7% 607mg	114% 798mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	62.6% 939mg	81.8% 1226mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber versus 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 1.2 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 1.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Sodium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain similar levels of Calcium and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 11.6 times more Sugars and 1.7 times more Fiber than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 1.3 times more Fat, 1.3 times more Saturated Fat and 1.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon offer comparable quantities of Energy and Carbohydrate per seven ounces.