Comparing Nutrients in 100 grams Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Energy	13% 376kcal	12.4% 361kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.6g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	3.6% 1.16g	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	61.6% 80g	49.4% 64.3g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	1.72% 1.25g	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	24% 9.1g	34.2% 13g	38g per day for Men 19-50 years
Protein	13.6% 7.63g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.38mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	65.3% 10.4mg	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	122% 1.6mg	81.2% 1.06mg	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	357% 1427μg	58.8% 235μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	198% 4.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	79.2% 71.3mg	0.11% 0.1mg	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	37.2% 5.6mg	3.73% 0.56mg	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, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Calcium	0% 0mg	27% 268mg	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	401% 32mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	27.6% 116mg	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	46% 322mg	56% 392mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	37% 554mg	42.8% 642mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.074% 2.75g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12, 713 times more Vitamin C and 10 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.

Comparing minerals per 100 grams for Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 3.2 times more Iron, 1.7 times more Potassium and 4.6 times more Zinc than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain more Calcium and 1.5 times more Magnesium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have similar amounts of Phosphorus and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 1.2 times more Carbohydrate and 17.2 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 1.4 times more Saturated Fat, 1.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have similar amounts of Energy and Fat per 100 g.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal as well as Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.