Comparing Nutrients in 7 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	23.7% 687kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	5.87% 1.88g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	534% 8.54g	NA	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	114% 148g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	5.47% 3.97g	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	0.57% 0.42g	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 1.87g	NA	g per day for Men 19-50 years
Fiber	106% 40.3g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.53mg	63.3% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	67% 0.87mg	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	26.3% 105μg	24.3% 97μg	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	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	19% 189mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	100% 8mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	311% 7.16mg	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	106% 742mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	319% 175μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	70% 7.68mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.53% 19.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.4 times more Vitamin B1, 2.2 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E per 7 oz.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 2.2 times more Calcium, 1.2 times more Iron, 1.4 times more Magnesium and 25.8 times more Sodium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 5.8 times more Fat, 2.3 times more Saturated Fat, 2.1 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 1.3 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.