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

Weight per 300 calories

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

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

Macros Ratio

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

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	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	6.77% 6.57g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	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	40% 52g	45% 58.6g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	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	31% 11.8g	14.7% 5.58g	38g per day for Men 19-50 years
Protein	25% 14g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	6.5% 65mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	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	83% 6.65mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	47.3% 199mg	17.7% 74.4mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	81.7% 572mg	34% 239mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.12mg	28% 417mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.46mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	0.18% 6.75g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 1.3 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 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.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 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, Oat Bran, QUAKER/MOTHER as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

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