Comparing Nutrients in 100 calories Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Weight per 100 calories

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER: 27.5g
• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry: 27g

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, Oat Bran, QUAKER/MOTHER or Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	15% 19.5g	130g per day for Men 19-50 years
Sugars	0.54% 0.39g	11.5% 8.3g	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	10.3% 3.93g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.2% 0.27mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.34% 0.082mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.37% 0.22mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.67% 0.23mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.32% 0.03mg	25% 0.32mg	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	2.6% 10.4μg	16% 64.4μg	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	0.24% 0.22mg	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	NA	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	2.17% 21.7mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	9.16% 0.082mg	11% 0.098mg	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	27.7% 2.2mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	15.8% 66.2mg	5.9% 24.8mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	27.2% 191mg	11.4% 79.8mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.04% 4.42μg	55μg per day for Men 19-50 years
Sodium	0.092% 1.37mg	9.27% 139mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	4.75% 0.52mg	11mg per day for Men 19-50 years
Water	0.066% 2.45g	0.061% 2.25g	3700g per day for Men 19-50 years

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS Cereals, QUAKER, Instant Oatmeal, Raisins, Dates And Walnuts, Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER or Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry?

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 100 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 1.3 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 100 kcal of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 3.3 times more Vitamin B2, 14.7 times more Vitamin B3, 10.7 times more Vitamin B6 and 6.2 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B3
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 100 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 2.7 times more Magnesium, 2.6 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 100 kcal of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 3.7 times more Calcium, 1.3 times more Iron, more Selenium and 101.3 times more Sodium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain similar levels of Copper per 100 calories.
• 100 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 2.1 times more Fiber and 2 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 100 kcal of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 21.2 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.