Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry VS Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry: 78g
• Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry: 81.5g

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

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry or Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	9%	11%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.93g	4.08% 3.95g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	47.5% 61.7g	130g per day for Men 19-50 years
Sugars	31% 22.6g	33% 24g	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	13% 5g	14.4% 5.46g	38g per day for Men 19-50 years
Protein	12% 6.8g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	66.6% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	62.7% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.87mg	57.6% 9.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	71.5% 0.93mg	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	34.4% 138μg	50.3% 201μg	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	0.82% 0.73mg	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	2.24% 0.34mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Recommended Dietary Allowance
Calcium	17% 172mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	NA	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	77.2% 6.18mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.5mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	NA	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	33.7% 236mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	5.74% 195mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	26% 391mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.37g	0.15% 5.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry:

• Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry as well as Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry:

• Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry contain 1.3 times more Calcium, 1.3 times more Iron and 1.5 times more Sodium than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry and Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 1.5 times more Fat and 2.6 times more Saturated Fat than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry and Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry as well as Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.