Comparing Nutrients in 100 grams Cereals ready-to-eat, UNCLE SAM CEREAL VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	12% 346kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	7.1% 6.87g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	269% 4.3g	NA	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	52.4% 68g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	1.96% 1.42g	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	0.29% 0.21g	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	% 0.41g	NA	g per day for Men 19-50 years
Sucrose	% 0.94g	NA	g per day for Men 19-50 years
Fiber	53.4% 20.3g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	28.5% 16g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	5.14% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.5% 0.96mg	7.7% 0.1mg	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	13.3% 53μg	12.3% 49μg	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	2.67% 2.4mg	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	6% 0.9mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	9.5% 95mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	83.6% 0.75mg	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	50.4% 4.03mg	618% 49.5mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	53.4% 374mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	13% 446mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	161% 88.3μg	NA	55μg per day for Men 19-50 years
Sodium	13.7% 206mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.43g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, UNCLE SAM CEREAL vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.3 times more Vitamin B1, 5.8 times more Vitamin B3, 9.6 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin E than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Vitamin B2 and Vitamin B9 per 100 g.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, UNCLE SAM CEREAL vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 2 times more Calcium, 1.2 times more Potassium, 68.7 times more Sodium and 1.2 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 12.3 times more Iron and 1.3 times more Magnesium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.7 times more Fat and 2.2 times more Fiber than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Energy, Saturated Fat, Carbohydrate, Sugars and Protein per 100 g.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.