Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	26% 752kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	6.64% 2.12g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	56.6% 0.9g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	32.5% 5.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	111% 144g	130g per day for Men 19-50 years
Sugars	85.6% 62g	84.4% 61.2g	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	31.3% 12g	36% 13.7g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	208% 1871μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	148% 23.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	183% 2.38mg	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	125% 498μg	119% 474μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	1.76% 1.6mg	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	6.1% 0.91mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	61% 609mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	80.3% 0.72mg	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	280% 22.4mg	265% 21.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	192% 4.4mg	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% 595mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	66% 990mg	68.3% 1024mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.45% 16.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have more Vitamin B12 than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 1.3 times more Copper and 1.3 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 1.2 times more Saturated Fat than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 7.6 times more Omega 3 and 2.2 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.