Comparing Nutrients in 7 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	8%	23%	69%
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Energy	26.7% 774kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.6g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	8.07% 2.6g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	98% 127g	130g per day for Men 19-50 years
Sugars	80.4% 58.3g	3.48% 2.52g	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	36.6% 14g	68% 25.8g	38g per day for Men 19-50 years
Protein	29% 16.2g	58.5% 32.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.5% 0.53mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	156% 2.03mg	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	9.92% 39.7μg	102% 407μg	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	2% 1.8mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Calcium	11.3% 113mg	48.6% 486mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	68.7% 5.5mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	56.2% 236mg	420mg per day for Men 19-50 years
Manganese	NA	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	67.8% 474mg	114% 798mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	47% 706mg	81.8% 1226mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry versus 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 2.8 times more Vitamin B1, 9.7 times more Vitamin B2, 10 times more Vitamin B3, 6.9 times more Vitamin B6, 10.3 times more Vitamin B9 and 1.6 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry as well as Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 4.3 times more Calcium, 3.2 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Sodium and 1.4 times more Zinc than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have 1.6 times more Fat and 23.1 times more Sugars than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 1.9 times more Fiber and 2 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon offer comparable quantities of Energy, Saturated Fat and Carbohydrate per seven ounces.