Comparing Nutrients in 500 calories Cereals, oats, instant, fortified, maple and brown sugar, dry VS Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar

Weight per 500 calories

• Cereals, oats, instant, fortified, maple and brown sugar, dry: 130g
• Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar: 139g

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

Discover which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, maple and brown sugar, dry or Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.13g	8.85% 8.6g	97g per day for Men 19-50 years
Saturated Fat	3.15% 1g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	NA	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.48% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	68.5% 89g	130g per day for Men 19-50 years
Sugars	54% 39.2g	2.4% 1.73g	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	0.32% 0.23g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 38.5g	NA	g per day for Men 19-50 years
Fiber	24.5% 9.33g	47.4% 18g	38g per day for Men 19-50 years
Protein	21.4% 12g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Vitamin A	100% 896μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.2mg	90% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	113% 1.46mg	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% 192μg	81.4% 325μg	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	0.15% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.4% 0.66mg	5.17% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Calcium	33.4% 334mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	34.5% 0.31mg	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	168% 13.4mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	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	56.4% 395mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	13.4% 457mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	NA	55μg per day for Men 19-50 years
Sodium	43.6% 654mg	59.3% 889mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.22% 8.3g	0.34% 12.5g	3700g per day for Men 19-50 years

Cereals, Oats, Instant, Fortified, Maple And Brown Sugar, Dry VS Cereals, QUAKER, Weight Control Instant Oatmeal, Maple And Brown Sugar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, maple and brown sugar, dry or Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar?

Lets compare vitamin content per 500 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• 500 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry have 1.3 times more Vitamin B6 than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While 500 kcal of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 1.7 times more Vitamin B9 than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• 500 kcal of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Sodium and 1.6 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain similar levels of Calcium, Iron and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry have 22.7 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While 500 kcal of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 1.9 times more Fiber and 1.9 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar offer comparable quantities of Energy and Carbohydrate per 500 calories.