Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	26.3% 762kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	NA	534% 8.54g	1.6g per day for Men 19-50 years
Omega 6	NA	19.7% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	100% 131g	130g per day for Men 19-50 years
Sugars	79% 57.4g	4.27% 3.1g	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	0.57% 0.42g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 1.87g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	106% 40.3g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	59.6% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.75mg	146% 1.9mg	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	87.3% 349μg	26.3% 105μg	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% 0mg	5.3% 4.76mg	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	5.7% 0.85mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	43.7% 437mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	NA	166% 1.5mg	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	196% 15.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	NA	311% 7.16mg	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	85.6% 599mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	NA	319% 175μg	55μg per day for Men 19-50 years
Sodium	66% 992mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	70% 7.68mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.24% 8.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 5.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.3 times more Vitamin B9 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain more Vitamin C and 2.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 2.3 times more Calcium, 2 times more Iron and 2.4 times more Sodium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.3 times more Magnesium, 1.8 times more Potassium and 1.9 times more Zinc than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 2.6 times more Saturated Fat and 18.5 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 1.5 times more Fat, 3.2 times more Fiber and 1.8 times more Protein than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.