Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	8%	23%	69%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Recommended Dietary Allowance
Energy	25% 726kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	21% 20.6g	97g per day for Men 19-50 years
Saturated Fat	5.74% 1.84g	8.07% 2.6g	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	116% 150g	108% 140g	130g per day for Men 19-50 years
Sugars	40.2% 29g	80.4% 58.3g	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	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	36.6% 14g	38g per day for Men 19-50 years
Protein	31% 17.4g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	44.5% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	13.5% 2.16mg	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	22.6% 0.29mg	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	9.92% 39.7μg	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	0.44% 0.4mg	2% 1.8mg	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	4.76% 0.71mg	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, oatmeal, REAL MEDLEYS, apple walnut, dry	Recommended Dietary Allowance
Calcium	55% 552mg	11.3% 113mg	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	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	40.6% 171mg	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	67.8% 474mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	62.6% 939mg	47% 706mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry 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, oatmeal, REAL MEDLEYS, apple walnut, dry 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, oatmeal, REAL MEDLEYS, apple walnut, dry:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 2.8 times more Vitamin B1, 11.8 times more Vitamin B2, 11.4 times more Vitamin B3, 8.4 times more Vitamin B6 and 12.5 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry provide similar amounts of Vitamin E per seven ounces.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry 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, oatmeal, REAL MEDLEYS, apple walnut, dry:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 4.9 times more Calcium, 3.4 times more Iron, 1.3 times more Phosphorus and 1.3 times more Sodium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain 1.3 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain similar levels of Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 3.2 times more Fiber than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain 2.2 times more Fat, 1.4 times more Saturated Fat and 2 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.