Comparing Nutrients in 300 calories Dry Quick Oats VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Weight per 300 calories

• Dry Quick Oats: 79.2g
• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry: 81g

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

Discover which food has more nutrients per 300 calories - Dry Quick Oats or Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry?

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Dry Quick Oats	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.32% 5.16g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	4.95% 0.079g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	47.7% 62g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	0.22% 0.16g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.78g	% 0.16g	g per day for Men 19-50 years
Fiber	21% 8g	8.1% 3.1g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.44% 0.12mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	6.74% 0.088mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.8% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.33% 25.3μg	24.5% 98μg	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% 0mg	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	2.2% 0.33mg	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.6μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	3.6% 36mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	18.6% 0.17mg	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	43% 3.44mg	290% 23mg	8mg per day for Men 19-50 years
Magnesium	23.7% 100mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	281% 127μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.8% 306mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	8.15% 277mg	2.86% 97mg	3400mg per day for Men 19-50 years
Selenium	36.6% 20μg	29.5% 16.2μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.53mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.24% 8.84g	3700g per day for Men 19-50 years

Dry Quick Oats VS Cereals, CREAM OF WHEAT, Regular, 10 Minute Cooking, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Quick Oats or Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry?

Lets compare vitamin content per 300 calories of Dry Quick Oats vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 300 calories of Dry Quick Oats have 2.1 times more Vitamin B5 than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.3 times more Vitamin B2, 3.8 times more Vitamin B3 and 3.9 times more Vitamin B9 than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Dry Quick Oats have insufficient amounts of Vitamin B3
• Both Dry Regular and Quick Oats Cereals as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Dry Quick Oats vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 300 calories of Dry Quick Oats have 2 times more Copper, 4.6 times more Magnesium, 3.3 times more Phosphorus, 2.8 times more Potassium, 1.2 times more Selenium and 3 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 13.6 times more Calcium and 6.8 times more Iron than Dry Regular and Quick Oats Cereals.
• 300 calories of Dry Quick Oats lack sufficient amounts of Calcium
• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Quick Oats have 2.9 times more Omega 6, 2.6 times more Fiber and 1.2 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Dry Quick Oats and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide inadequate amounts of Omega 6
• Both Dry Regular and Quick Oats Cereals as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide inadequate amounts of Omega 3 in 300 calories.