Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Weight per 100 calories

• Cereals, QUAKER, Instant Oatmeal Organic, Regular: 27g
• Cereals, oats, instant, fortified, maple and brown sugar, dry: 26g

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 Organic, Regular or Cereals, oats, instant, fortified, maple and brown sugar, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	1.26% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	15.3% 20g	130g per day for Men 19-50 years
Sugars	0.38% 0.27g	11% 7.84g	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	0.064% 0.047g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 7.7g	g per day for Men 19-50 years
Fiber	7.03% 2.67g	4.9% 1.87g	38g per day for Men 19-50 years
Protein	7.8% 4.36g	4.28% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	NA	20% 179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.93% 0.038mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.33% 0.21mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	29% 0.38mg	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	2.18% 8.7μg	9.6% 38.3μg	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	0.85% 0.13mg	0.88% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.3% 0.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	NA	6.9% 0.062mg	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	14.3% 1.14mg	33.5% 2.7mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.3mg	5.55% 23.3mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	18.5% 129mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	NA	7.9% 4.35μg	55μg per day for Men 19-50 years
Sodium	0.073% 1.1mg	8.72% 131mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	4.05% 0.45mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.045% 1.66g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal Organic, Regular or Cereals, oats, instant, fortified, maple and brown sugar, dry?

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 100 kcal of Cereals, oats, instant, fortified, maple and brown sugar, dry contain 1.4 times more Vitamin B1, 6.8 times more Vitamin B2, 14.3 times more Vitamin B3, 11.6 times more Vitamin B6 and 4.4 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• 100 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin B3
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Cereals, oats, instant, fortified, 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 Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 100 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.7 times more Magnesium, 1.6 times more Phosphorus and 1.9 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 100 kcal of Cereals, oats, instant, fortified, maple and brown sugar, dry contain 4.7 times more Calcium, 2.3 times more Iron and 120 times more Sodium than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cereals, oats, instant, fortified, maple and brown sugar, dry contain similar levels of Potassium per 100 calories.
• 100 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.4 times more Fiber and 1.8 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 100 kcal of Cereals, oats, instant, fortified, maple and brown sugar, dry contain 28.8 times more Sugars than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cereals, oats, instant, fortified, maple and brown sugar, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.