Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Energy	12.6% 366kcal	13.6% 394kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	4.33% 1.4g	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	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	58.2% 75.7g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	36.3% 26.3g	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	58.7% 22.3g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.5% 0.76mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.4% 1.06mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	8.3% 1.33mg	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	95% 1.24mg	17.8% 0.23mg	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	62.3% 249μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.75% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0.78% 0.7mg	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	2.87% 0.43mg	3.33% 0.5mg	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, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Calcium	28% 278mg	13.2% 132mg	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	118% 9.4mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	24.5% 103mg	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	43.7% 306mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	14.7% 501mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	31.5% 473mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.04mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber versus 100 g of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 2.3 times more Vitamin B1, 4.2 times more Vitamin B2, 9.4 times more Vitamin B3, 5.4 times more Vitamin B6 and 11.3 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 100 g of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain more Vitamin B12 than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 2.1 times more Calcium, 3.1 times more Iron and 2.6 times more Sodium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 100 g of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 2 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain similar levels of Magnesium, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 3.1 times more Fiber than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 100 g of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 2.3 times more Fat, 1.5 times more Saturated Fat, 1.8 times more Sugars and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry offer comparable quantities of Energy and Carbohydrate per 100 grams.