Comparing Nutrients in 100 calories Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt VS Cereals ready-to-eat, Post, Waffle Crisp

Weight per 100 calories

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt: 164g
• Cereals ready-to-eat, Post, Waffle Crisp: 25.6g

Cereals ready-to-eat, Post, Waffle Crisp have 6.4 times more energy per unit of mass than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt, which is high in comparison to other foods. Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt having low energy density.

Which food has more nutrients per 100 calories - Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt or Cereals ready-to-eat, Post, Waffle Crisp?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.32% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.54% 0.025g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.42% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.9g	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	9.5% 3.6g	2.97% 1.13g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	3.02% 1.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.24% 0.087mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.03% 0.039mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.55% 0.072mg	33.5% 0.44mg	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	2.05% 8.2μg	21.3% 85.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53.4% 1.3μg	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	5.7% 34IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.68% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.26% 0.31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	1.3% 13mg	0.62% 6.15mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	5.7% 0.051mg	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	11.5% 0.92mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	8.6% 36mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	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	14.8% 103mg	8.7% 60.8mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	1.6% 54.4mg	3400mg per day for Men 19-50 years
Selenium	NA	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	7.65% 115mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.017% 0.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• Cereals ready-to-eat, Post, Waffle Crisp contain more Vitamin A, 3.7 times more Vitamin B1, 9.1 times more Vitamin B2, 4 times more Vitamin B3, 6 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin B12 than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have 2.1 times more Calcium, 2.7 times more Copper, 2 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 213.4 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 2.5 times more Iron, 1.3 times more Sodium and 1.9 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.

Comparison of macro-nutrients per 100 calories:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have 3.2 times more Fiber and 2 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 1.7 times more Fat and 1.4 times more Omega 6 than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.