Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Weight per 100 calories

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry: 27.3g
• Cereals, oats, instant, fortified, with cinnamon and spice, dry: 27g

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

Which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry or Cereals, oats, instant, fortified, with cinnamon and spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16% 20.6g	130g per day for Men 19-50 years
Sugars	11% 7.9g	9.47% 6.86g	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	0.086% 0.062g	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	% 0.081g	g per day for Men 19-50 years
Sucrose	NA	% 6.64g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	5.7% 2.17g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	4.6% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	NA	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	18.4% 0.24mg	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	13% 51.8μg	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	0.36% 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	0.9% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.43% 0.51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	6.64% 66.4mg	6.34% 63.4mg	1000mg per day for Men 19-50 years
Copper	NA	9.1% 0.082mg	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	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	5.66% 23.8mg	5.94% 25mg	420mg per day for Men 19-50 years
Manganese	NA	30.4% 0.7mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.3mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	NA	3.15% 1.73μg	55μg per day for Men 19-50 years
Sodium	8.27% 124mg	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.051% 1.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 1.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of minerals per 100 kcal
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of macro-nutrients per 100 kcal
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.