Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Weight per 100 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 28g
• Cereals, QUAKER, Whole Wheat Natural Cereal, dry: 30g

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, Raisin and Spice, dry or Cereals, QUAKER, Whole Wheat Natural Cereal, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.73% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.98% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	0.83% 0.6g	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	2.95% 2.14g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 5.56g	NA	g per day for Men 19-50 years
Fiber	4.24% 1.6g	7.82% 2.97g	38g per day for Men 19-50 years
Protein	4.5% 2.53g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	15.2% 137μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	3.23% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	9.57% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	10% 0.13mg	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	14.8% 59μg	3.68% 14.7μg	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	0.22% 0.19mg	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	0.74% 0.11mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	6.53% 65.3mg	1.32% 13.2mg	1000mg per day for Men 19-50 years
Copper	9.8% 0.088mg	NA	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	31.6% 2.53mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.42% 22.8mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	NA	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	11.6% 81mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	4.43% 151mg	3400mg per day for Men 19-50 years
Selenium	1.46% 0.81μg	NA	55μg per day for Men 19-50 years
Sodium	8.15% 122mg	0.16% 2.4mg	1500mg per day for Men 19-50 years
Zinc	5% 0.55mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.063% 2.35g	0.08% 2.94g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry VS Cereals, QUAKER, Whole Wheat Natural Cereal, Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Cereals, QUAKER, Whole Wheat Natural Cereal, dry?

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.3 times more Vitamin B6 and 4 times more Vitamin B9 than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals, QUAKER, Whole Wheat Natural Cereal, 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, Raisin and Spice, dry vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 4.9 times more Calcium, 2.6 times more Iron and 50.9 times more Sodium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 100 kcal of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 1.9 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 100 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 16.5 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 100 kcal of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 1.8 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals, QUAKER, Whole Wheat Natural Cereal, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.