Comparing Nutrients in 100 grams Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Energy	2.14% 62kcal	11.5% 334kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.8% 2.73g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	56% 72.6g	130g per day for Men 19-50 years
Sugars	0.11% 0.08g	3.4% 2.46g	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	4.2% 1.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.57% 2g	22.6% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.34% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	21.5% 0.28mg	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	3.5% 14μg	7.25% 29μg	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% 0mg	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	1.6% 0.24mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Calcium	0.7% 7mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	40% 0.36mg	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	7.75% 0.62mg	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	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	9.86% 69mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	23.3% 13μg	57% 31.3μg	55μg per day for Men 19-50 years
Sodium	15.5% 233mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	2.26% 83.6g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, whole wheat hot natural cereal, cooked with water, with salt versus 100 g of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry:

• 100 g of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 4.9 times more Vitamin B1, 3.6 times more Vitamin B2, 4.5 times more Vitamin B3, 3.8 times more Vitamin B6, 2.1 times more Vitamin B9, 2.8 times more Vitamin E and 9.3 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• 100 grams of Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin E and Vitamin K
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry:

• 100 grams of Cereals, whole wheat hot natural cereal, cooked with water, with salt have 33.3 times more Sodium and 8.1 times more Water than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 100 g of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 5.1 times more Calcium, 4.3 times more Copper, 4.6 times more Iron, 5.2 times more Magnesium, 5 times more Phosphorus, 4.5 times more Potassium, 2.4 times more Selenium and 6.7 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• 100 grams of Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 5.4 times more Energy, 6.8 times more Fat, 6.1 times more Omega 3, 5.6 times more Omega 6, 5.3 times more Carbohydrate, 30.8 times more Sugars, 7.4 times more Fiber and 6.3 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• 100 grams of Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6