Comparing Nutrients in 500 calories Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt VS Cereals ready-to-eat, Post, Waffle Crisp

Weight per 500 calories

• Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: 1163g
• Cereals ready-to-eat, Post, Waffle Crisp: 128g

Cereals ready-to-eat, Post, Waffle Crisp have 9.1 times more energy per unit of mass than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt, which is high in comparison to other foods. Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt or Cereals ready-to-eat, Post, Waffle Crisp?

Macros Ratio

	Protein	Fat	Carbs
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	6.18% 1.98g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	7.45% 0.12g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	82% 106g	130g per day for Men 19-50 years
Sugars	NA	61.4% 44.5g	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	52% 19.8g	15% 5.64g	38g per day for Men 19-50 years
Protein	42% 23.6g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	1.3% 11.6μg	105% 949μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.34mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	168% 2.18mg	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	14.5% 58μg	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	267% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	28.4% 171IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	12.8% 128mg	3.08% 30.8mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	28.5% 0.26mg	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	141% 11.3mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	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	136% 953mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	NA	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	51% 764mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	87.4% 9.6mg	11mg per day for Men 19-50 years
Water	28% 1035g	0.087% 3.2g	3700g per day for Men 19-50 years

Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, Prepared With Water, Salt VS Cereals Ready-to-eat, Post, Waffle Crisp Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt or Cereals ready-to-eat, Post, Waffle Crisp?

Lets compare vitamin content per 500 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• 500 kcal of Cereals ready-to-eat, Post, Waffle Crisp contain 81.6 times more Vitamin A, 4.3 times more Vitamin B2, 19.4 times more Vitamin B3, 14.4 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin B12 than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt and Cereals ready-to-eat, Post, Waffle Crisp provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• 500 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have 4.2 times more Calcium, 1.9 times more Copper, 3.8 times more Magnesium, 3.1 times more Phosphorus, 3 times more Potassium and 322.8 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While 500 kcal of Cereals ready-to-eat, Post, Waffle Crisp contain 1.4 times more Sodium and 1.6 times more Zinc than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt and Cereals ready-to-eat, Post, Waffle Crisp contain similar levels of Iron per 500 calories.
• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have 1.7 times more Fat, 1.5 times more Omega 3, 1.9 times more Omega 6, 3.5 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt and Cereals ready-to-eat, Post, Waffle Crisp offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp provide inadequate amounts of Omega 3