Comparing Nutrients in 300 calories Cereals, oats, instant, fortified, maple and brown sugar, dry VS Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar

Weight per 300 calories

• Cereals, oats, instant, fortified, maple and brown sugar, dry: 77.7g
• Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar: 83g

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

Discover which food has more nutrients per 300 calories - Cereals, oats, instant, fortified, maple and brown sugar, dry or Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	5.3% 5.15g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	2.48% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	7.08% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.29% 0.83mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	41% 53.4g	130g per day for Men 19-50 years
Sugars	32.5% 23.5g	1.43% 1.04g	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	0.19% 0.14g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	14.7% 5.6g	28.4% 11g	38g per day for Men 19-50 years
Protein	13% 7.2g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Vitamin A	59.8% 538μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.2% 0.83mg	70.5% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	59.8% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.12mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.58% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.5% 1.14mg	67.5% 0.88mg	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	28.8% 115μg	49% 195μg	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	0.092% 0.083mg	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	2.64% 0.4mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.91% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Calcium	20% 201mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	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	101% 8.05mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	77.6% 1.8mg	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	34% 237mg	46.5% 326mg	700mg per day for Men 19-50 years
Potassium	8.25% 281mg	8.07% 274mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	NA	55μg per day for Men 19-50 years
Sodium	26% 392mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	12% 1.34mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	0.13% 4.97g	0.2% 7.5g	3700g per day for Men 19-50 years

Cereals, Oats, Instant, Fortified, Maple And Brown Sugar, Dry VS Cereals, QUAKER, Weight Control Instant Oatmeal, Maple And Brown Sugar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, oats, instant, fortified, maple and brown sugar, dry or Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar?

Lets compare vitamin content per 300 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• 300 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry have 1.3 times more Vitamin B6 than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While 300 kcal of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 1.7 times more Vitamin B9 than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 calories.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• 300 kcal of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Sodium and 1.6 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain similar levels of Calcium, Iron and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry have 22.7 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While 300 kcal of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 1.9 times more Fiber and 1.9 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar offer comparable quantities of Energy and Carbohydrate per 300 calories.