Comparing Nutrients in 100 calories Prepared Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Weight per 100 calories

• Prepared Fortified Instant Oats: 147g
• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 27g

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 5.4 times more energy per unit of mass than Prepared Fortified Instant Oats, which is high in comparison to other foods. Prepared Fortified Instant Oats having low energy density.

Discover which food has more nutrients per 100 calories - Prepared Fortified Instant Oats or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.6g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	16% 21g	130g per day for Men 19-50 years
Sugars	0.93% 0.68g	11.3% 8.16g	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% 0g	0.067% 0.049g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 7.96g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	5.15% 1.96g	38g per day for Men 19-50 years
Protein	6.22% 3.5g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	21.2% 191μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.32% 0.47mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	25% 0.33mg	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	16% 64.7μg	8.7% 34.8μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.69% 0.1mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.49% 0.59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.14% 61.4mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	7.1% 0.064mg	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	110% 8.76mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.2mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	26.5% 0.61mg	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	16% 113mg	11.5% 80.7mg	700mg per day for Men 19-50 years
Potassium	2.64% 89.7mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	9.17% 138mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.046% 1.7g	3700g per day for Men 19-50 years

Prepared Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, Maple And Brown Sugar, Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Prepared Fortified Instant Oats or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Lets compare vitamin content per 100 calories of Prepared Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 100 calories of Prepared Fortified Instant Oats have 1.4 times more Vitamin A, 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Prepared Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Prepared Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 100 calories of Prepared Fortified Instant Oats have 1.9 times more Calcium, 1.5 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Selenium, 2 times more Zinc and 72.4 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 100 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 1.3 times more Potassium and 1.9 times more Sodium than Prepared Fortified Instant Oats.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Prepared Fortified Instant Oats have 1.6 times more Fat, 1.4 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 100 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 12.1 times more Sugars than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Prepared Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide inadequate amounts of Omega 3 in 100 calories.