Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 81.5g
• Cereals, oats, instant, fortified, with cinnamon and spice, dry: 81.3g

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

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Cereals, oats, instant, fortified, with cinnamon and spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	4.06% 3.93g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	7.82% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	47.6% 62g	130g per day for Men 19-50 years
Sugars	33.8% 24.5g	28.4% 20.6g	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	0.2% 0.15g	0.26% 0.19g	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	% 0.42g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 24g	% 20g	g per day for Men 19-50 years
Fiber	15.4% 5.87g	17% 6.5g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	47% 424μg	39.7% 358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.3% 0.98mg	55% 0.72mg	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	26% 104μg	39% 155μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	18.4% 184mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	27.3% 0.25mg	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	83.8% 6.7mg	86% 6.88mg	8mg per day for Men 19-50 years
Magnesium	17% 71.7mg	18% 74.8mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	91% 2.1mg	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	34.6% 242mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	9.46% 5.2μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.15% 5.63g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Maple And Brown Sugar, Dry VS Cereals, Oats, Instant, Fortified, With Cinnamon And Spice, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Cereals, oats, instant, fortified, with cinnamon and spice, dry?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.2 times more Vitamin B2 and 1.4 times more Vitamin B6 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 300 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 1.4 times more Vitamin B1 and 1.5 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry provide similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 300 calories.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.5 times more Potassium and 2.5 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 300 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 1.3 times more Copper and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of macro-nutrients per 300 kcal
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry offer comparable quantities of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 calories.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry provide inadequate amounts of Omega 3 in 300 calories.