Comparing Nutrients in 500 calories Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Weight per 500 calories

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water: 568g
• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 136g

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 4.2 times more energy per unit of mass than Cereals, oats, instant, fortified, with raisins and spice, prepared with water, which is high in comparison to other foods. Cereals, oats, instant, fortified, with raisins and spice, prepared with water having average energy density.

Discover which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, with raisins and spice, prepared with water or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	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	5.56% 5.4g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	9.66% 1.64g	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	78.3% 102g	80.4% 104g	130g per day for Men 19-50 years
Sugars	68.3% 49.5g	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	NA	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	NA	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 40g	g per day for Men 19-50 years
Fiber	19.4% 7.4g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	20% 11.3g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	87% 784μg	78.5% 707μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.8% 1mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.4% 0.86mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.2% 13.3mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	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	71% 284μg	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	0.63% 0.57mg	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	3.4% 0.51mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.37% 2.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	32% 318mg	30.7% 307mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	157% 12.6mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	28.5% 120mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	52% 364mg	57.6% 404mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	42% 631mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	12% 446g	0.23% 8.53g	3700g per day for Men 19-50 years

Cereals, Oats, Instant, Fortified, With Raisins And Spice, Prepared With Water VS Cereals, QUAKER, Instant Oatmeal, Maple And Brown Sugar, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, with raisins and spice, prepared with water or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Lets compare vitamin content per 500 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 500 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.4 times more Vitamin B1 and 1.6 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 1.4 times more Vitamin B2 than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 calories.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water 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 Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 500 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.3 times more Copper and 52.2 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 2.4 times more Selenium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.2 times more Sugars than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 1.3 times more Omega 6 and 1.3 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry 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 raisins and spice, prepared with water as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide inadequate amounts of Omega 3 in 500 calories.