Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar: 140g
• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 143g

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

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.12% 7.88g	2.83% 2.74g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.5% 101g	87.3% 113g	130g per day for Men 19-50 years
Sugars	34.3% 25g	36.3% 26.3g	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	35.7% 13.5g	38.7% 14.7g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	146% 1.9mg	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	99% 397μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	182% 4.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.56% 0.68mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	49.6% 496mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	NA	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	223% 18mg	526% 42mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	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	71.2% 499mg	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	16% 543mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	50% 747mg	0.19% 2.86mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.34mg	88.4% 9.73mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.17% 6.3g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Apple And Cinnamon, Reduced Sugar VS Cereals, Ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 500 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain more Vitamin B12 than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin B12
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 10.5 times more Calcium, 1.4 times more Magnesium and 261.5 times more Sodium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 500 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 2.4 times more Iron and 2.9 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of macro-nutrients per 500 kcal
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 calories.