Comparing Nutrients in 500 calories Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Weight per 500 calories

• Fortified Instant Oats: 138g
• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 136g

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, maple and brown sugar, dry?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	80.4% 104g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	56.3% 40.8g	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	0.34% 0.24g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 40g	g per day for Men 19-50 years
Fiber	36.3% 14g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	118% 1066μg	78.5% 707μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.2% 0.61mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	125% 1.63mg	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	43.5% 174μg	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% 0mg	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	4% 0.6mg	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, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	48.5% 485mg	30.7% 307mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	35.5% 0.32mg	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	140% 11mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	28.5% 120mg	420mg per day for Men 19-50 years
Manganese	203% 4.68mg	133% 3.05mg	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	57.6% 404mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	58.3% 32μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.23% 8.53g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 500 calories of Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 500 calories of Fortified Instant Oats have 1.5 times more Vitamin A and 1.7 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 17.8 times more Vitamin B2, 10.1 times more Vitamin B3, 14.8 times more Vitamin B6 and 3.9 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide similar amounts of Vitamin B1 per 500 calories.
• 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, maple and brown sugar, 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, maple and brown sugar, dry:

• 500 calories of Fortified Instant Oats have 1.6 times more Calcium, 1.6 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Selenium and 1.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 2.3 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fortified Instant Oats have 1.6 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 19.7 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Dry Plain Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide inadequate amounts of Omega 3 in 500 calories.