Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Prepared Fortified Instant Oats

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry: 82g
• Prepared Fortified Instant Oats: 441g

Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 5.4 times more energy per 100g than Prepared Fortified Instant Oats. It has high energy density when compared to other foods. Prepared Fortified Instant Oats having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry or Prepared Fortified Instant Oats?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.78g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	NA	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	NA	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	32.6% 23.7g	2.8% 2.03g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.28g	g per day for Men 19-50 years
Fiber	18% 6.8g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	12.6% 7.07g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	NA	63.7% 574μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.6% 10mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	98% 1.28mg	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% 168μg	48.5% 194μg	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	1.1% 0.98mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.3% 0.34mg	2.06% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	20% 199mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	NA	32.4% 0.29mg	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	90% 7.2mg	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.46mg	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	34.4% 241mg	48.5% 340mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	25% 372mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.15% 5.43g	10% 371g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Apples And Cinnamon, Dry VS Prepared Fortified Instant Oats Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry or Prepared Fortified Instant Oats?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Prepared Fortified Instant Oats:

• 300 kcal of Prepared Fortified Instant Oats contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Prepared Fortified Instant Oats provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Prepared Fortified Instant Oats:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 1.7 times more Sodium than Prepared Fortified Instant Oats.
• While 300 kcal of Prepared Fortified Instant Oats contain 1.8 times more Calcium, 3.7 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Zinc and 68.3 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Prepared Fortified Instant Oats contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 1.2 times more Carbohydrate and 11.7 times more Sugars than Prepared Fortified Instant Oats.
• While 300 kcal of Prepared Fortified Instant Oats contain 1.6 times more Fat and 1.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Prepared Fortified Instant Oats offer comparable quantities of Energy and Fiber per 300 calories.