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

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 136g
• Cereals, oats, instant, fortified, with raisins and spice, prepared with water: 568g

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 4.2 times more energy per 100g than Cereals, oats, instant, fortified, with raisins and spice, prepared with water. It has high energy density when compared to other foods. Cereals, oats, instant, fortified, with raisins and spice, prepared with water having average energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Cereals, oats, instant, fortified, with raisins and spice, prepared with water?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	4.33% 0.069g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	9.66% 1.64g	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	78.3% 102g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	68.3% 49.5g	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	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	25.7% 9.8g	19.4% 7.4g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	78.5% 707μg	87% 784μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.2% 0.71mg	84.8% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	66.4% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	83.2% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	111% 1.44mg	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	71% 284μg	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	0.63% 0.57mg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.37% 2.84μg	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 raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	30.7% 307mg	32% 318mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	46.7% 0.42mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	28.5% 120mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	115% 2.65mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	46% 688mg	42% 631mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	12% 446g	3700g per day for Men 19-50 years

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

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.4 times more Vitamin B2 than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 1.4 times more Vitamin B1 and 1.6 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 raisins and spice, prepared with water have similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 kcal.

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

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 2.4 times more Selenium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 1.3 times more Copper and 52.2 times more Water 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 raisins and spice, prepared with water have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.3 times more Omega 6 and 1.3 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Cereals, oats, instant, fortified, with raisins and spice, prepared with water have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.