Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar: 133g
• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar: 140g

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, fruit and cream, variety of flavors, reduced sugar or Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	8.12% 7.88g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	4.48% 1.43g	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	73.2% 95g	77.5% 101g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	34.3% 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	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	29% 11g	35.7% 13.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.92mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.5% 12mg	124% 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	100% 1.3mg	153% 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	56.5% 226μg	99% 397μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.66% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.15% 0.13mg	2% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.67% 0.85mg	4.56% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Calcium	32.7% 327mg	49.6% 496mg	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	202% 16mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	34.6% 145mg	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	68% 477mg	71.2% 499mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	16% 543mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	50% 747mg	1500mg per day for Men 19-50 years
Zinc	28% 3.06mg	30.3% 3.34mg	11mg per day for Men 19-50 years
Water	0.27% 9.83g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 1.3 times more Vitamin B1 and 1.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 1.5 times more Calcium than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 1.3 times more Fat and 1.9 times more Saturated Fat than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.