Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Fortified Instant Oats

Weight per 100 calories

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry: 27.3g
• Fortified Instant Oats: 27.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry or Fortified Instant Oats?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Fortified Instant Oats	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	3.98% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	11% 7.9g	0.57% 0.41g	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	0.038% 0.028g	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	% 0.028g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	7.27% 2.76g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	NA	23.7% 213μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	1.06% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	1.7% 0.022mg	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% 56μg	2.2% 8.84μg	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	0.36% 0.33mg	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	0.77% 0.11mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	6.64% 66.4mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	NA	11% 0.099mg	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	30% 2.4mg	85.4% 6.83mg	8mg per day for Men 19-50 years
Magnesium	5.66% 23.8mg	8.4% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	11.5% 80.3mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.3mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	NA	11.7% 6.4μg	55μg per day for Men 19-50 years
Sodium	8.27% 124mg	4.05% 60.8mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.067% 2.46g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Apples And Cinnamon, Dry VS Fortified Instant Oats Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry or Fortified Instant Oats?

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Fortified Instant Oats:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 1.6 times more Vitamin B1, 20.6 times more Vitamin B2, 11.7 times more Vitamin B3, 12.1 times more Vitamin B6 and 6.3 times more Vitamin B9 than Fortified Instant Oats.
• 100 calories of Fortified Instant Oats have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Fortified Instant Oats:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 2 times more Sodium than Fortified Instant Oats.
• While 100 kcal of Dry Plain Fortified Instant Oats contain 1.5 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Fortified Instant Oats contain similar levels of Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 19 times more Sugars than Fortified Instant Oats.
• While 100 kcal of Dry Plain Fortified Instant Oats contain 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Fortified Instant Oats offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.