Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	24.6% 714kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	534% 8.54g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	116% 150g	100% 131g	130g per day for Men 19-50 years
Sugars	98% 70.7g	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	21% 15.3g	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	% 15g	% 0.81g	g per day for Men 19-50 years
Sucrose	% 39.7g	% 1.87g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	106% 40.3g	38g per day for Men 19-50 years
Protein	32.3% 18g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	109% 980μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	59.6% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	106% 423μg	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	1.54% 1.4mg	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	5.3% 0.79mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	46.6% 466mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	226% 18mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	82.8% 579mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	319% 175μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	70% 7.68mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, UNCLE SAM 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, UNCLE SAM 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, UNCLE SAM CEREAL:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 5.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 4 times more Vitamin B9 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 3.4 times more Vitamin C and 2.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin B12, Vitamin D 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, UNCLE SAM CEREAL:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.5 times more Calcium, 2.3 times more Iron and 2.1 times more Sodium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.4 times more Copper, 2.5 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 30.4 times more Selenium and 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, UNCLE SAM CEREAL contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 22.9 times more Sugars and 36.7 times more Fructose than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.9 times more Fat, 1.6 times more Saturated Fat, 102.4 times more Omega 3, 1.4 times more Omega 6, 3.5 times more Fiber and 1.8 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, UNCLE SAM CEREAL offer comparable quantities of Energy and Carbohydrate per seven ounces.