Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, Cap VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Cap	5%	9%	86%
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Cap	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Energy	27% 784kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	8.16% 7.9g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	13% 4.15g	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	109% 142g	130g per day for Men 19-50 years
Sugars	121% 87.7g	48.3% 35g	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Cap	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, 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	239% 2.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	311% 4.04mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	113% 18mg	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	150% 1.94mg	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	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	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	8.33% 1.25mg	8.47% 1.27mg	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, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Calcium	2.2% 22mg	49% 488mg	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	301% 24mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	48.7% 204mg	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	19.8% 673mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	84.3% 1264mg	74% 1109mg	1500mg per day for Men 19-50 years
Zinc	324% 35.7mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Cap VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, 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, fruit and cream, variety of flavors, 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, fruit and cream, variety of flavors, reduced sugar:

• 7 ounces of Cereals ready-to-eat, QUAKER, Cap have 1.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.6 times more Vitamin B3, 2.4 times more Vitamin B6 and 8 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals ready-to-eat, QUAKER, Cap and Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, 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, fruit and cream, variety of flavors, 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, fruit and cream, variety of flavors, reduced sugar:

• 7 ounces of Cereals ready-to-eat, QUAKER, Cap have 1.8 times more Iron and 7.8 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 22.4 times more Calcium, 1.8 times more Magnesium, 2.1 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, QUAKER, Cap.
• Both Cereals ready-to-eat, QUAKER, Cap and Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, 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 1.2 times more Carbohydrate and 2.5 times more Sugars than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 1.9 times more Fat, 3.2 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, QUAKER, Cap.
• Both Cereals ready-to-eat, QUAKER, Cap and Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar offer comparable quantities of Energy and Saturated Fat per seven ounces.