Comparing Nutrients in 100 calories Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Cereals, whole wheat hot natural cereal, dry

Weight per 100 calories

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water: 114g
• Cereals, whole wheat hot natural cereal, dry: 29g

Cereals, whole wheat hot natural cereal, dry have 3.9 times more energy per unit of mass than Cereals, oats, instant, fortified, with raisins and spice, prepared with water, which is high in comparison to other foods. Cereals, oats, instant, fortified, with raisins and spice, prepared with water having average energy density.

Discover which food has more nutrients per 100 calories - Cereals, oats, instant, fortified, with raisins and spice, prepared with water or Cereals, whole wheat hot natural cereal, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	1.37% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	17% 22g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	0.17% 0.12g	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	3.9% 1.48g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	4% 2.25g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Vitamin A	17.4% 157μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	9.75% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	6.75% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	8.95% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.27% 0.21mg	5.35% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	8.8% 0.11mg	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	14.2% 57μg	5.7% 23μg	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	0.13% 0.11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.68% 0.1mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Calcium	6.36% 63.6mg	1.17% 11.7mg	1000mg per day for Men 19-50 years
Copper	9.34% 0.084mg	15% 0.13mg	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	31.4% 2.5mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.14% 21.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	40.7% 0.94mg	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	10.4% 72.7mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	2.84% 97mg	3.35% 114mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	8.4% 126mg	0.039% 0.58mg	1500mg per day for Men 19-50 years
Zinc	4.34% 0.48mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.078% 2.9g	3700g per day for Men 19-50 years

Cereals, Oats, Instant, Fortified, With Raisins And Spice, Prepared With Water VS Cereals, Whole Wheat Hot Natural Cereal, Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, oats, instant, fortified, with raisins and spice, prepared with water or Cereals, whole wheat hot natural cereal, dry?

Lets compare vitamin content per 100 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals, whole wheat hot natural cereal, dry:

• 100 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cereals, whole wheat hot natural cereal, dry.
• While 100 kcal of Cereals, whole wheat hot natural cereal, dry contain 1.3 times more Vitamin B5 and 3.7 times more Vitamin E than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 100 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin E
• 100 calories of Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals, whole wheat hot natural cereal, dry:

• 100 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 5.4 times more Calcium, 2.5 times more Iron, 215.7 times more Sodium and 30.8 times more Water than Cereals, whole wheat hot natural cereal, dry.
• While 100 kcal of Cereals, whole wheat hot natural cereal, dry contain 1.6 times more Copper, 1.7 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 11.4 times more Selenium and 1.6 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Cereals, whole wheat hot natural cereal, dry contain similar levels of Potassium per 100 calories.
• 100 calories of Cereals, whole wheat hot natural cereal, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 80.6 times more Sugars than Cereals, whole wheat hot natural cereal, dry.
• While 100 kcal of Cereals, whole wheat hot natural cereal, dry contain 1.9 times more Fiber and 1.5 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Cereals, whole wheat hot natural cereal, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Cereals, whole wheat hot natural cereal, dry provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.