Comparing Nutrients in 500 calories Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Weight per 500 calories

• Cereals, oats, instant, fortified, with cinnamon and spice, dry: 136g
• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry: 137g

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

Which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, with cinnamon and spice, dry or Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	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	6.76% 6.56g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	4.74% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	80.6% 105g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	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	0.43% 0.31g	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	% 0.41g	NA	g per day for Men 19-50 years
Sucrose	% 33g	NA	g per day for Men 19-50 years
Fiber	28.5% 11g	30% 11.3g	38g per day for Men 19-50 years
Protein	23% 13g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	66.2% 596μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.5% 1mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	64.7% 259μg	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	4.5% 0.68mg	3.83% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	31.7% 317mg	33% 332mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	143% 11.5mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	29.7% 125mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	62.3% 436mg	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.67μg	NA	55μg per day for Men 19-50 years
Sodium	39.2% 588mg	41.3% 620mg	1500mg per day for Men 19-50 years
Zinc	28.2% 3.1mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.38g	0.24% 9.04g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 1.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have similar amounts of minerals per 500 kcal
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have similar amounts of macro-nutrients per 500 kcal
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.