Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Cereals, WHEATENA, cooked with water

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 136g
• Cereals, WHEATENA, cooked with water: 893g

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 6.6 times more energy per 100g than Cereals, WHEATENA, cooked with water. It has high energy density when compared to other foods. Cereals, WHEATENA, cooked with water having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Cereals, WHEATENA, cooked with water?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Cereals, WHEATENA, cooked 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	4.6% 4.46g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	4.33% 0.069g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	12.3% 2.1g	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	81% 105g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	NA	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	63.4% 24g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	78.5% 707μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.2% 0.71mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	13% 0.17mg	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	15.6% 62.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	NA	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, maple and brown sugar, dry	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	30.7% 307mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	51.6% 0.46mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	28.5% 120mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	319% 7.34mg	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	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	20.2% 688mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	NA	55μg per day for Men 19-50 years
Sodium	46% 688mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	56% 6.16mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	20.6% 763g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Maple And Brown Sugar, Dry VS Cereals, WHEATENA, Cooked With Water Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Cereals, WHEATENA, cooked with water?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Cereals, WHEATENA, cooked with water:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 8 times more Vitamin B1, 6.9 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B5, 9.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Cereals, WHEATENA, cooked with water.
• 500 calories of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Cereals, WHEATENA, cooked with water:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 2.2 times more Iron and 38.5 times more Sodium than Cereals, WHEATENA, cooked with water.
• While 500 kcal of Cereals, WHEATENA, cooked with water contain 2.3 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 2.7 times more Zinc and 89.4 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, WHEATENA, cooked with water contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals, WHEATENA, cooked with water contain 2.4 times more Omega 3, 2.5 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Cereals, WHEATENA, cooked with water offer comparable quantities of Energy, Omega 6 and Carbohydrate per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide inadequate amounts of Omega 3