Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar

Weight per 300 calories

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal: 79.8g
• Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar: 83g

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

Which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal or Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.48g	5.3% 5.15g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.29% 0.83mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	41% 53.4g	130g per day for Men 19-50 years
Sugars	23.7% 17g	1.43% 1.04g	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	19% 7.26g	28.4% 11g	38g per day for Men 19-50 years
Protein	11% 6.1g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	70.5% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	59.8% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	67.5% 0.88mg	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	285% 1139μg	49% 195μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	158% 3.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.2% 57mg	0.092% 0.083mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.7% 4.45mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Calcium	0% 0mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	320% 25.6mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.4mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	36.7% 257mg	46.5% 326mg	700mg per day for Men 19-50 years
Potassium	13.3% 453mg	8.07% 274mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	29.5% 442mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	86.2% 9.5mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.2% 7.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin B12, 684.6 times more Vitamin C and 9.6 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 3 times more Iron, 1.7 times more Potassium and 4.4 times more Zinc than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain more Calcium, 1.6 times more Magnesium and 1.3 times more Phosphorus than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 16.5 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 1.4 times more Saturated Fat, 1.5 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal as well as Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.