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

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 139g
• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal: 146g

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, Raisin and Spice, dry or Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	2.8% 2.73g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	3.65% 0.058g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	7.28% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	90% 118g	130g per day for Men 19-50 years
Sugars	68.3% 49.5g	66.6% 48.3g	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	14.8% 10.7g	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	% 10.6g	NA	g per day for Men 19-50 years
Sucrose	% 27.8g	NA	g per day for Men 19-50 years
Fiber	21% 8.06g	39.2% 15g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	76.2% 686μg	41% 370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	76.8% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.6% 0.93mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	77.4% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	96% 1.24mg	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	124% 496μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	154% 3.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25% 149IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	1.75% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	0.37% 0.44μg	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, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	32.6% 326mg	4.82% 48.2mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	82.5% 0.74mg	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	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	47.3% 199mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	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	58% 406mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	7.32% 4.03μg	103% 56.4μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	45.4% 681mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.3% 11g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry VS Cereals Ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal?

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

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.9 times more Vitamin A and 1.2 times more Vitamin B6 than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.7 times more Vitamin B9, more Vitamin B12 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, Raisin Bran Cereal provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 6.8 times more Calcium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.7 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.6 times more Potassium, 14 times more Selenium and 3.4 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, Raisin Bran Cereal contain similar levels of Phosphorus and Sodium per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.9 times more Fiber 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, Raisin Bran Cereal offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.