Comparing Nutrients in 100 grams Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	11.5% 333kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	NA	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	NA	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.8g	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	2.76% 2g	49% 35.7g	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	10.6% 7.7g	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	% 7.6g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	26% 9.9g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	21% 12g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	NA	55% 494μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	85.4% 1.1mg	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	12.3% 49μg	53.3% 213μg	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	0% 0mg	0.78% 0.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.27% 0.94mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	4.4% 44mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	NA	35.3% 0.32mg	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	41.3% 3.3mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	NA	89% 2.04mg	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	58% 406mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	NA	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.23% 8.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, QUAKER, Whole Wheat Natural Cereal, dry versus 100 g of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 100 grams of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 2.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.6 times more Vitamin B1, 4.8 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B6 and 4.3 times more Vitamin B9 than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 100 grams of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.8 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 5.3 times more Calcium, 2.8 times more Iron and 55 times more Sodium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.7 times more Fiber and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2 times more Fat and 17.8 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Energy and Carbohydrate per 100 grams.