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

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 136g
• Cereals, oats, instant, fortified, with cinnamon and spice, dry: 136g

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, maple and brown sugar, dry or Cereals, oats, instant, fortified, with cinnamon and spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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	3.37% 1.08g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	4.33% 0.069g	4.74% 0.076g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	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	80.4% 104g	79.3% 103g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	0.34% 0.24g	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	% 0.69g	% 0.41g	g per day for Men 19-50 years
Sucrose	% 40g	% 33g	g per day for Men 19-50 years
Fiber	25.7% 9.8g	28.5% 11g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	78.5% 707μg	66.2% 596μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.2% 0.71mg	84.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	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	43.5% 174μg	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	0% 0mg	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% 0.6mg	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, maple and brown sugar, dry	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	30.7% 307mg	31.7% 317mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	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	140% 11mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	28.5% 120mg	29.7% 125mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	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	57.6% 404mg	62.3% 436mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	15.8% 8.67μg	55μg per day for Men 19-50 years
Sodium	46% 688mg	39.2% 588mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	28.2% 3.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	0.25% 9.38g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.2 times more Vitamin B2 and 1.4 times more Vitamin B6 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 500 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 1.4 times more Vitamin B1 and 1.5 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry provide similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 500 calories.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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 calories.

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

• 500 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.5 times more Potassium and 2.5 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 500 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 1.3 times more Copper and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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, maple and brown sugar, dry and Cereals, oats, instant, fortified, with cinnamon and spice, dry offer comparable quantities of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 500 calories.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry provide inadequate amounts of Omega 3 in 500 calories.