Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry: 79.2g
• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry: 81g

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, fruit and cream variety, dry or Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.04g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	2.97% 0.047g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	5.94% 1g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	45% 58.6g	130g per day for Men 19-50 years
Sugars	34% 24.8g	34.4% 25g	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	12.5% 4.75g	14.7% 5.58g	38g per day for Men 19-50 years
Protein	11.7% 6.57g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	83% 746μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.2% 0.75mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	63.3% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	60.5% 9.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	74.5% 0.97mg	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	49.7% 199μg	48.3% 193μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.99% 0.024μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.26% 0.24mg	0.72% 0.65mg	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	2.43% 0.36mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	1.35% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	24.3% 243mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	32.7% 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	112% 8.94mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	17.7% 74.4mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	78% 1.8mg	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	34% 239mg	700mg per day for Men 19-50 years
Potassium	6.5% 222mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	28% 417mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.18% 6.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have similar amounts of vitamins per 300 kcal
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 1.3 times more Copper and 1.4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 7.8 times more Omega 3 and 2.2 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.