Comparing Nutrients in 500 calories Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Weight per 500 calories

• Fortified Instant Oats: 138g
• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry: 137g

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

Discover which food has more nutrients per 500 calories - Fortified Instant Oats or Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.83% 9.53g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.86g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	NA	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	80.6% 105g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	54.4% 39.4g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	36.3% 14g	30% 11.3g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	118% 1066μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.2% 0.61mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	103% 1.34mg	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	70% 280μg	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	1.82% 1.64mg	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	4.7% 0.7mg	3.83% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	48.5% 485mg	33% 332mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	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	427% 34mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	203% 4.68mg	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	83.5% 584mg	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	58.3% 32μg	NA	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	41.3% 620mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.24% 9.04g	3700g per day for Men 19-50 years

Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, Apples And Cinnamon, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fortified Instant Oats or Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry?

Lets compare vitamin content per 500 calories of Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 500 kcal of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 1.6 times more Vitamin B1, 20.6 times more Vitamin B2, 11.7 times more Vitamin B3, 12.1 times more Vitamin B6 and 6.3 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• 500 calories of Fortified Instant Oats have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Dry Plain Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 500 calories of Fortified Instant Oats have 1.5 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 2 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fortified Instant Oats have 1.2 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 19 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.