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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	6.76% 6.56g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	NA	4.74% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	79.3% 103g	130g per day for Men 19-50 years
Sugars	54.4% 39.4g	47.3% 34.3g	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	0.43% 0.31g	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	% 0.41g	g per day for Men 19-50 years
Sucrose	NA	% 33g	g per day for Men 19-50 years
Fiber	30% 11.3g	28.5% 11g	38g per day for Men 19-50 years
Protein	21% 11.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	NA	66.2% 596μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	84.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	92% 1.2mg	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	70% 280μg	64.7% 259μg	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	1.82% 1.64mg	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	3.83% 0.57mg	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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