Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	24.6% 714kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	3.83% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	9.88% 1.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 150g	123% 159g	130g per day for Men 19-50 years
Sugars	98% 70.7g	90% 65.6g	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	21% 15.3g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 39.7g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	32.3% 18g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	109% 980μg	55.8% 502μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	130% 1.7mg	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	106% 423μg	168% 673μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	209% 5.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	33.7% 202IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	46.6% 466mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	112% 1mg	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	226% 18mg	378% 30.3mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	82.8% 579mg	96% 673mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	139% 76.6μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	115% 12.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2 times more Vitamin A, 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 7.1 times more Calcium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.6 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.5 times more Potassium, 13.3 times more Selenium and 3.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain similar levels of Phosphorus and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.1 times more Fat and 1.4 times more Omega 6 than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.5 times more Omega 3 and 1.8 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per seven ounces.