Comparing Nutrients in 300 calories Cereals, oats, instant, fortified, maple and brown sugar, dry VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Weight per 300 calories

• Cereals, oats, instant, fortified, maple and brown sugar, dry: 77.7g
• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal: 79.8g

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

Which food has more nutrients per 300 calories - Cereals, oats, instant, fortified, maple and brown sugar, dry or Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	4.6% 4.48g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	2.1% 0.67g	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% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	49% 64g	130g per day for Men 19-50 years
Sugars	32.5% 23.5g	23.7% 17g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	13% 7.2g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	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	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.12mg	79% 12.7mg	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	97% 1.27mg	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	285% 1139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	158% 3.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	63.2% 57mg	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	29.7% 4.45mg	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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	20% 201mg	0% 0mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	14.6% 61.4mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	8.25% 281mg	13.3% 453mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	NA	55μg per day for Men 19-50 years
Sodium	26% 392mg	29.5% 442mg	1500mg per day for Men 19-50 years
Zinc	12% 1.34mg	86.2% 9.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.97g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 9.9 times more Vitamin B9, more Vitamin B12, more Vitamin C and 11.2 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have more Calcium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 3.2 times more Iron, 1.6 times more Potassium and 7.1 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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Magnesium, Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 1.4 times more Sugars than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 1.3 times more Fiber than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.