Comparing Nutrients in 500 calories Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Weight per 500 calories

• Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water: 521g
• Cereals, oats, instant, fortified, with raisins and spice, prepared with water: 568g

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

Discover which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water or Cereals, oats, instant, fortified, with raisins and spice, prepared with water?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	9.66% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	78.3% 102g	130g per day for Men 19-50 years
Sugars	45.3% 33g	68.3% 49.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.4% 10.4g	19.4% 7.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	63.7% 573μg	87% 784μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	84.8% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	66.4% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	83.2% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.15mg	111% 1.44mg	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	62.5% 250μg	71% 284μg	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	0.63% 0.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.17% 0.63mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	2.37% 2.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	31.8% 318mg	32% 318mg	1000mg per day for Men 19-50 years
Copper	47.5% 0.43mg	46.7% 0.42mg	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	137% 11mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	115% 2.65mg	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	59.5% 417mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	38.5% 578mg	42% 631mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	11% 400g	12% 446g	3700g per day for Men 19-50 years

Cereals, Oats, Instant, Fortified, With Cinnamon And Spice, Prepared With Water VS Cereals, Oats, Instant, Fortified, With Raisins And Spice, Prepared With Water Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water or Cereals, oats, instant, fortified, with raisins and spice, prepared with water?

Lets compare vitamin content per 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• 500 kcal of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 1.4 times more Vitamin A and 1.3 times more Vitamin B6 than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 500 calories.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 1.3 times more Manganese and 1.2 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 500 kcal of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 1.3 times more Potassium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium, Sodium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 1.3 times more Omega 6 and 1.4 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 500 kcal of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 1.5 times more Sugars than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Cereals, oats, instant, fortified, with raisins and spice, prepared with water offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 6
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3 in 500 calories.