Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, Oatmeal Squares VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Energy	26% 752kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	5.6% 5.4g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	111% 144g	130g per day for Men 19-50 years
Sugars	45.7% 33g	6.73% 4.9g	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	43.3% 16.5g	62% 23.6g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	44.8% 25g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Vitamin A	78.5% 706μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	49.4% 7.9mg	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	134% 1.75mg	42.7% 0.56mg	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	358% 1433μg	14.4% 57.5μg	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	25.4% 23mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64.3% 9.64mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Calcium	40% 399mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	79.6% 0.72mg	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	727% 58mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	262% 6.03mg	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	105% 736mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	21% 708mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	130% 14.2mg	58% 6.37mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	0.56% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Oatmeal Squares VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares versus 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry:

• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have more Vitamin A, 2 times more Vitamin B1, 4.7 times more Vitamin B2, 2.4 times more Vitamin B3, 3.1 times more Vitamin B6, 24.9 times more Vitamin B9, more Vitamin C and 7.4 times more Vitamin E than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 2.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin K
• 7 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry:

• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 5.6 times more Calcium, 1.3 times more Copper, 10.2 times more Iron, 49.6 times more Sodium and 2.2 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 4.5 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain similar levels of Magnesium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 1.8 times more Fat, 1.9 times more Saturated Fat, 1.4 times more Omega 6 and 6.8 times more Sugars than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 1.3 times more Omega 3 and 1.4 times more Fiber than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.