Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry VS Cereals ready-to-eat, UNCLE SAM CEREAL

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry: 130g
• Cereals ready-to-eat, UNCLE SAM CEREAL: 145g

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, DINOSAUR EGGS, Brown Sugar, dry or Cereals ready-to-eat, UNCLE SAM CEREAL?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.9g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	9.85% 3.15g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	NA	389% 6.2g	1.6g per day for Men 19-50 years
Omega 6	NA	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	73% 95g	130g per day for Men 19-50 years
Sugars	52% 37.6g	3.1% 2.25g	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	0.42% 0.3g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	22% 8.33g	77% 29.3g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.6% 0.86mg	81.8% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.5% 11.4mg	43.4% 6.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.15mg	106% 1.4mg	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	57.3% 229μg	19% 76.6μg	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	3.85% 3.47mg	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	3.73% 0.56mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	28.6% 286mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	NA	121% 1.1mg	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	129% 10.3mg	72.8% 5.82mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	NA	227% 5.2mg	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	56% 393mg	77.2% 540mg	700mg per day for Men 19-50 years
Potassium	9.57% 326mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	232% 128μg	55μg per day for Men 19-50 years
Sodium	43.4% 651mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	23.8% 2.6mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 5.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 3 times more Vitamin B9 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 2.1 times more Calcium, 1.8 times more Iron and 2.2 times more Sodium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.6 times more Magnesium, 1.4 times more Phosphorus, 2 times more Potassium and 2.1 times more Zinc than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 2.3 times more Saturated Fat and 16.7 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 1.7 times more Fat, 3.5 times more Fiber and 2 times more Protein than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.