Comparing Nutrients in 7 ounces Cereals, QUAKER, Quick Oats with Iron, Dry VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	25.4% 736kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	116% 150g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	98% 70.7g	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	21% 15.3g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 39.7g	g per day for Men 19-50 years
Fiber	49% 18.7g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	48.5% 27g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	NA	109% 980μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	169% 2.2mg	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	24.3% 97μg	106% 423μg	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	0% 0mg	1.54% 1.4mg	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	8.73% 1.3mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	9.33% 93mg	46.6% 466mg	1000mg per day for Men 19-50 years
Copper	NA	70% 0.63mg	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	1227% 98mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	NA	176% 4.05mg	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	130% 909mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	NA	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	58.2% 873mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.45% 16.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 1.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.5 times more Vitamin B1, 5.4 times more Vitamin B2, 12.7 times more Vitamin B3, 11.1 times more Vitamin B6 and 4.3 times more Vitamin B9 than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 5.4 times more Iron, 3.3 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 5 times more Calcium and 146.7 times more Sodium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 1.7 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Fiber and 1.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 25.1 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.