Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	13%	6%	81%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Energy	25.4% 736kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.12g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	56.6% 0.9g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.52g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	84.4% 61.2g	NA	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.8mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.38mg	6.7% 0.087mg	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	2.5% 9.92μg	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	NA	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, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Calcium	59% 589mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	19% 0.17mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	41.6% 0.96mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	NA	55μg per day for Men 19-50 years
Sodium	68.3% 1024mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt 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, QUAKER MultiGrain Oatmeal, prepared with water, no salt 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, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 16.8 times more Vitamin B1, 42.4 times more Vitamin B2, 18.2 times more Vitamin B3, 7.3 times more Vitamin B5, 27.2 times more Vitamin B6 and 47.8 times more Vitamin B9 than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• 7 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B9
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 37.1 times more Calcium, 4.2 times more Copper, 19.1 times more Iron, 4.2 times more Magnesium, 4.6 times more Manganese, 4.6 times more Phosphorus, 5 times more Potassium, 172 times more Sodium and 3.2 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• While 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt contain 10 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 7 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 6.1 times more Energy, 14.9 times more Fat, 11.1 times more Saturated Fat, 30.4 times more Omega 3, 15.9 times more Omega 6, 5.4 times more Carbohydrate, 3.1 times more Fiber and 4.2 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• 7 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt provide inadequate amounts of Omega 3 and Omega 6