Comparing Nutrients in 7 ounces Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	4.17% 121kcal	24% 701kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.7g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	54.7% 39.7g	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	11.5% 4.37g	73.6% 28g	38g per day for Men 19-50 years
Protein	7.34% 4.1g	51% 28.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.4% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.12% 1.3mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	108% 1.4mg	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	2.5% 9.92μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	175% 4.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.26% 8.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	1.6% 16mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	105% 0.95mg	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	14% 1.1mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	279% 6.4mg	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	18% 125mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	NA	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	52% 5.74mg	11mg per day for Men 19-50 years
Water	4.48% 166g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs HEALTH VALLEY, FIBER 7 Flakes:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain more Vitamin A, 10 times more Vitamin B1, 25 times more Vitamin B2, 10.8 times more Vitamin B3, 8 times more Vitamin B5, 16 times more Vitamin B6, 28.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.

Comparing minerals per 7 ounces for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs HEALTH VALLEY, FIBER 7 Flakes:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have 27.8 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 8.9 times more Calcium, 5.6 times more Copper, 4.5 times more Iron, 6.5 times more Magnesium, 6.7 times more Manganese, 5.2 times more Phosphorus, 6.4 times more Potassium, 2.9 times more Sodium and 4.7 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 5.8 times more Energy, 3 times more Fat, 2.3 times more Omega 3, 3.3 times more Omega 6, 5.8 times more Carbohydrate, 6.4 times more Fiber and 7 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.