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

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 81.5g
• Cereals, oats, instant, fortified, with raisins and spice, prepared with water: 341g

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 4.2 times more energy per 100g than Cereals, oats, instant, fortified, with raisins and spice, prepared with water. It has high energy density when compared to other foods. Cereals, oats, instant, fortified, with raisins and spice, prepared with water having average energy density.

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Cereals, oats, instant, fortified, with raisins and spice, prepared with water?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	3.34% 3.24g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	1.9% 0.031g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	5.8% 0.99g	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% 61g	130g per day for Men 19-50 years
Sugars	33.8% 24.5g	41% 29.7g	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	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	15.4% 5.87g	11.7% 4.43g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	47% 424μg	52.3% 470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.3% 0.98mg	66.3% 0.86mg	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	42.6% 170μg	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	0.38% 0.34mg	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	2.05% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.42% 1.7μg	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 raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	18.4% 184mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	28% 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	94% 7.53mg	8mg per day for Men 19-50 years
Magnesium	17% 71.7mg	15.4% 64.8mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	69% 1.6mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	25.2% 378mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	7.23% 267g	3700g per day for Men 19-50 years

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

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.4 times more Vitamin B2 than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 1.4 times more Vitamin B1 and 1.6 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 raisins and spice, prepared with water have similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 300 kcal.

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

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 2.4 times more Selenium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 1.3 times more Copper and 52.2 times more Water 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 raisins and spice, prepared with water have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.3 times more Omega 6 and 1.3 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Cereals, oats, instant, fortified, with raisins and spice, prepared with water have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.