Comparing Nutrients in 300 calories Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 300 calories

• Cereals, QUAKER, Whole Wheat Natural Cereal, dry: 90g
• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 83.3g

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, Whole Wheat Natural Cereal, dry or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	NA	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	48.5% 63g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	NA	8.85% 6.4g	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	% 6.33g	g per day for Men 19-50 years
Sucrose	NA	% 16.7g	g per day for Men 19-50 years
Fiber	23.5% 8.9g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	19% 10.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	NA	45.7% 412μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	54.5% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	71% 0.93mg	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	11% 44μg	44.4% 178μg	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	0.65% 0.58mg	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	5.65% 0.85mg	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	3.96% 39.6mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	NA	29.4% 0.27mg	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	37% 2.97mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	16.3% 68.3mg	420mg per day for Men 19-50 years
Manganese	NA	74% 1.7mg	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	52.3% 366mg	34.8% 243mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	NA	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.2mg	24.4% 367mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.24% 8.83g	0.19% 7.04g	3700g per day for Men 19-50 years

Cereals, QUAKER, Whole Wheat Natural Cereal, Dry VS Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Whole Wheat Natural Cereal, dry or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 300 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.3 times more Vitamin B6 and 4 times more Vitamin B9 than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry as well as Cereals, QUAKER, Instant Oatmeal, Raisin 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, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 300 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.9 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 4.9 times more Calcium, 2.6 times more Iron and 50.9 times more Sodium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• 300 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.8 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 16.5 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Energy and Carbohydrate per 300 calories.