Comparing Nutrients in 500 calories Cereals, oats, instant, fortified, maple and brown sugar, dry VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Weight per 500 calories

• Cereals, oats, instant, fortified, maple and brown sugar, dry: 130g
• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal: 133g

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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.13g	7.7% 7.46g	97g per day for Men 19-50 years
Saturated Fat	3.15% 1g	3.5% 1.1g	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% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	82% 107g	130g per day for Men 19-50 years
Sugars	54% 39.2g	39.5% 28.6g	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	32% 12g	38g per day for Men 19-50 years
Protein	21.4% 12g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	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	264% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.2mg	132% 21mg	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	162% 2.1mg	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	474% 1898μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	263% 6.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	105% 95mg	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	49.5% 7.42mg	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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	33.4% 334mg	0% 0mg	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	534% 42.7mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	24.4% 102mg	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	61% 428mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	22.2% 755mg	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	49% 737mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	144% 16mg	11mg per day for Men 19-50 years
Water	0.22% 8.3g	0.099% 3.66g	3700g per day for Men 19-50 years

Cereals, Oats, Instant, Fortified, Maple And Brown Sugar, Dry VS Cereals Ready-to-eat, QUAKER WHOLE HEARTS Oat Cereal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, maple and brown sugar, dry or Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal?

Lets compare vitamin content per 500 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 500 kcal of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 9.9 times more Vitamin B9, more Vitamin B12, more Vitamin C and 11.2 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E

Comparing minerals per 500 calories for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 500 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry have more Calcium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 500 kcal of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 3.2 times more Iron, 1.6 times more Potassium and 7.1 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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain similar levels of Magnesium, Phosphorus and Sodium per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry have 1.4 times more Sugars than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 500 kcal of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 1.3 times more Fiber than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.