Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 139g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 135g

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, Raisin and Spice, dry or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.65% 0.058g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	93% 121g	130g per day for Men 19-50 years
Sugars	68.3% 49.5g	96% 69.4g	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	14.8% 10.7g	5.83% 4.23g	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	% 10.6g	% 11g	g per day for Men 19-50 years
Sucrose	% 27.8g	% 48g	g per day for Men 19-50 years
Fiber	21% 8.06g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	76.2% 686μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.6% 0.93mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	215% 2.8mg	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	74% 296μg	250% 1001μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	376% 9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.97mg	41.4% 37.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	34% 204IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	1.24% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	32.6% 326mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	44.4% 0.4mg	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	158% 12.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	15% 62mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	50% 1.15mg	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	58% 406mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	7.32% 4.03μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	89.7% 9.86mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.1% 3.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.7 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12, 38.4 times more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Vitamin A per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 22 times more Calcium, 1.8 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 2.2 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 9.1 times more Selenium and 3.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 4.6 times more Fat, 3.8 times more Omega 6, 2.5 times more Fructose, 2.3 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.4 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.