Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	25% 728kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	4.82% 1.54g	32g per day for Men 19-50 years
Omega 3	NA	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	117% 152g	130g per day for Men 19-50 years
Sugars	2.74% 2g	83% 60g	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	0.49% 0.36g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 59g	g per day for Men 19-50 years
Fiber	51% 19.4g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	32.8% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	NA	153% 1373μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	146% 23.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	223% 2.9mg	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	16% 63.5μg	73.4% 294μg	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	0% 0mg	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	6.2% 0.93mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	10.3% 103mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	NA	53% 0.48mg	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	104% 8.33mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	NA	198% 4.56mg	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	134% 941mg	86.5% 605mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	NA	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cereals, oats, instant, fortified, maple and brown sugar, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular versus 7 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 7 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry contain 1.5 times more Vitamin B1, 7.2 times more Vitamin B2, 15.1 times more Vitamin B3, 12.2 times more Vitamin B6 and 4.6 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cereals, oats, instant, fortified, maple and brown sugar, dry provide similar amounts of Vitamin E per seven ounces.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.6 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 7 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry contain 5 times more Calcium, 2.5 times more Iron and 126.3 times more Sodium than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cereals, oats, instant, fortified, maple and brown sugar, dry contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.3 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Fiber and 1.7 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 7 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry contain 30.3 times more Sugars than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cereals, oats, instant, fortified, maple and brown sugar, dry offer comparable quantities of Energy and Carbohydrate per seven ounces.