Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry: 81g
• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER: 82.4g

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, raisins, dates and walnuts, dry or Cereals, QUAKER, Oat Bran, QUAKER/MOTHER?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.64g	6.77% 6.57g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	40% 52g	130g per day for Men 19-50 years
Sugars	34.4% 25g	1.63% 1.18g	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	14.7% 5.58g	31% 11.8g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	66.6% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.3% 0.82mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.68mg	4.12% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.5% 0.97mg	6.97% 0.091mg	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	48.3% 193μg	7.83% 31.3μg	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	0.72% 0.65mg	0% 0mg	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	2.96% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.35% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Calcium	24% 240mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	32.7% 0.29mg	27.5% 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	108% 8.65mg	83% 6.65mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74.4mg	47.3% 199mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	204% 4.7mg	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% 239mg	81.7% 572mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	28% 417mg	0.27% 4.12mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	31.5% 3.46mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.2% 7.34g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisins, Dates And Walnuts, Dry VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry or Cereals, QUAKER, Oat Bran, QUAKER/MOTHER?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.3 times more Vitamin B2, 14.7 times more Vitamin B3, 10.7 times more Vitamin B6 and 6.2 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While 300 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 1.3 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B3
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.7 times more Calcium, 1.3 times more Iron, more Selenium and 101.3 times more Sodium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While 300 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 2.7 times more Magnesium, 2.6 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain similar levels of Copper per 300 calories.
• 300 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 21.2 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While 300 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 2.1 times more Fiber and 2 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER offer comparable quantities of Energy and Carbohydrate per 300 calories.