Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, Cap VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Cap	5%	9%	86%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Cap	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Energy	27% 784kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	8.16% 7.9g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	7.2% 2.3g	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% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	106% 138g	130g per day for Men 19-50 years
Sugars	121% 87.7g	32.6% 23.6g	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	13.6% 5.16g	46% 17.5g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Cap	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	297% 3.57mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	311% 4.04mg	179% 2.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	169% 27mg	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	366% 4.75mg	209% 2.7mg	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	671% 2685μg	135% 542μg	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	0.88% 0.79mg	0.66% 0.6mg	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	8.33% 1.25mg	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 ready-to-eat, QUAKER, Cap	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Calcium	2.2% 22mg	62% 621mg	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	535% 43mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	55% 230mg	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	48% 337mg	111% 776mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	84.3% 1264mg	101% 1508mg	1500mg per day for Men 19-50 years
Zinc	324% 35.7mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.45% 16.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Cap VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, Cap versus 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, Cap vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• 7 ounces of Cereals ready-to-eat, QUAKER, Cap have 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B6 and 5 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals ready-to-eat, QUAKER, Cap and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar provide similar amounts of Vitamin E per seven ounces.
• Both Cereals ready-to-eat, QUAKER, Cap as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, Cap vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• 7 ounces of Cereals ready-to-eat, QUAKER, Cap have 1.8 times more Iron and 6.9 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 28.5 times more Calcium, 2.1 times more Magnesium, 2.3 times more Phosphorus and 1.7 times more Potassium than Cereals ready-to-eat, QUAKER, Cap.
• Both Cereals ready-to-eat, QUAKER, Cap and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain similar levels of Sodium per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, Cap lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, Cap have 2 times more Saturated Fat, 1.3 times more Carbohydrate and 3.7 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 1.5 times more Fat, 3.4 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, QUAKER, Cap.
• Both Cereals ready-to-eat, QUAKER, Cap and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar offer comparable quantities of Energy per seven ounces.