Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	25.7% 746kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	13% 4.15g	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	109% 142g	128% 167g	130g per day for Men 19-50 years
Sugars	48.3% 35g	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	43.3% 16.5g	97% 36.7g	38g per day for Men 19-50 years
Protein	36% 20g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, 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	239% 2.87mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	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	150% 1.94mg	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	84.3% 337μg	9.43% 37.7μg	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	0.22% 0.2mg	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	8.47% 1.27mg	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, fruit and cream, variety of flavors, reduced sugar	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	49% 488mg	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	301% 24mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	48.7% 204mg	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	102% 712mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	19.8% 673mg	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	74% 1109mg	93% 1397mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.19% 7.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, 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, fruit and cream, variety of flavors, 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, fruit and cream, variety of flavors, reduced sugar vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 13 times more Vitamin B1, 9.1 times more Vitamin B2, 4.8 times more Vitamin B3, 4 times more Vitamin B6 and 8.9 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 556 times more Vitamin C and 1.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, 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, fruit and cream, variety of flavors, reduced sugar vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 3.5 times more Calcium, 9.1 times more Iron, 2.8 times more Phosphorus and 1.8 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 7 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.3 times more Sodium than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Cereals ready-to-eat, BARBARA'S PUFFINS, original contain similar levels of Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 2 times more Fat, more Saturated Fat and 1.4 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 2.2 times more Fiber than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Cereals ready-to-eat, BARBARA'S PUFFINS, original offer comparable quantities of Energy, Carbohydrate and Sugars per seven ounces.