Comparing Nutrients in 100 grams Cereals, oats, instant, fortified, maple and brown sugar, dry VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	13.3% 386kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	4.88% 4.73g	5.8% 5.6g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	61.6% 80g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	29.7% 21.5g	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	0.25% 0.18g	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	% 0.39g	NA	g per day for Men 19-50 years
Sucrose	% 29.7g	NA	g per day for Men 19-50 years
Fiber	19% 7.2g	24% 9.1g	38g per day for Men 19-50 years
Protein	16.5% 9.25g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Vitamin A	77% 692μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.46mg	122% 1.6mg	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	37% 148μg	357% 1427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	198% 4.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	79.2% 71.3mg	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	3.4% 0.51mg	37.2% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	26% 258mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	130% 10.4mg	401% 32mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	43.6% 305mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	30.5% 17μg	NA	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.72mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.074% 2.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 9.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and 10.9 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Vitamin B6 per 100 g.

Comparing minerals per 100 grams for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have more Calcium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 3.1 times more Iron, 1.6 times more Potassium and 6.9 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Magnesium, Phosphorus and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 1.4 times more Sugars and 1.2 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 1.3 times more Fiber than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 100 g.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.