Comparing Nutrients in 300 calories Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Cereals, WHEATENA, cooked with water

Weight per 300 calories

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water: 341g
• Cereals, WHEATENA, cooked with water: 536g

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.6 times more energy per 100g than Cereals, WHEATENA, cooked with water. It has average energy density when compared to other foods. Cereals, WHEATENA, cooked with water having low energy density.

Which food has more nutrients per 300 calories - Cereals, oats, instant, fortified, with raisins and spice, prepared with water or Cereals, WHEATENA, cooked with water?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	6.36% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	7.37% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	48.6% 63.2g	130g per day for Men 19-50 years
Sugars	41% 29.7g	NA	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	11.7% 4.43g	38% 14.5g	38g per day for Men 19-50 years
Protein	12% 6.75g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	52.3% 470μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	4.46% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	7.83% 0.1mg	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	42.6% 170μg	9.38% 37.5μg	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	0.38% 0.34mg	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	2.05% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.42% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	19% 191mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	31% 0.28mg	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	94% 7.53mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	191% 4.4mg	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	31% 218mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	NA	55μg per day for Men 19-50 years
Sodium	25.2% 378mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	7.23% 267g	12.4% 458g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals, WHEATENA, cooked with water:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 11.4 times more Vitamin B1, 4.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.8 times more Vitamin B5, 8.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cereals, WHEATENA, cooked with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals, WHEATENA, cooked with water:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 2.5 times more Iron and 35.3 times more Sodium than Cereals, WHEATENA, cooked with water.
• While Cereals, WHEATENA, cooked with water contain 2.2 times more Calcium, 1.7 times more Magnesium, 2.8 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 2.6 times more Zinc and 1.7 times more Water than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Cereals, WHEATENA, cooked with water have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.2 times more Fat than Cereals, WHEATENA, cooked with water.
• While Cereals, WHEATENA, cooked with water contain 3.3 times more Omega 3, 1.3 times more Omega 6, 3.3 times more Fiber and 1.6 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Cereals, WHEATENA, cooked with water have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.