Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Energy	25.4% 736kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.12g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	56.6% 0.9g	NA	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.52g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	96% 125g	130g per day for Men 19-50 years
Sugars	84.4% 61.2g	3.9% 2.84g	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	36% 13.7g	74.7% 28.4g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	60.3% 33.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	160% 1.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.8mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.38mg	16.8% 0.22mg	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	119% 474μg	19% 75.4μg	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	1.76% 1.6mg	0% 0mg	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	7.28% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Calcium	59% 589mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	66% 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	265% 21.2mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	114% 478mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	492% 11.3mg	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	84% 587mg	197% 1377mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	33.8% 1149mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	68.3% 1024mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry versus 7 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.4 times more Vitamin B2, 15 times more Vitamin B3, 10.9 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While 7 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 1.3 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER provide similar amounts of Vitamin B1 per seven ounces.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.8 times more Calcium, 1.2 times more Copper, 1.3 times more Iron, more Selenium and 103.2 times more Sodium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While 7 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 2.6 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 7 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 21.6 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While 7 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 1.3 times more Saturated Fat, 2.1 times more Fiber and 1.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.