Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%

Macro Nutrients

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Energy	25.7% 746kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	5.74% 1.84g	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	122% 159g	116% 150g	130g per day for Men 19-50 years
Sugars	59% 42.7g	40.2% 29g	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	47.5% 18g	116% 44.3g	38g per day for Men 19-50 years
Protein	27% 15g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	393% 4.7mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	154% 24.7mg	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	242% 3.15mg	189% 2.46mg	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	708% 2832μg	124% 494μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	393% 9.43μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0.44% 0.4mg	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	74% 11mg	5.7% 0.85mg	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 WHOLE HEARTS oat cereal	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Calcium	0% 0mg	55% 552mg	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	797% 63.7mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	43% 181mg	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	91% 639mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal versus 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 7 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12, 356.5 times more Vitamin C and 13 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 and Vitamin C

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 7 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 3.4 times more Iron, 2.2 times more Potassium and 5.8 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain more Calcium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain similar levels of Magnesium, Phosphorus and Sodium per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 1.5 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 2.5 times more Fiber than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per seven ounces.