Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, UNCLE SAM CEREAL

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 139g
• Cereals ready-to-eat, UNCLE SAM CEREAL: 145g

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, UNCLE SAM CEREAL?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	3.65% 0.058g	389% 6.2g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	73% 95g	130g per day for Men 19-50 years
Sugars	68.3% 49.5g	3.1% 2.25g	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	0.42% 0.3g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	% 27.8g	% 1.36g	g per day for Men 19-50 years
Fiber	21% 8.06g	77% 29.3g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	76.2% 686μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	81.8% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.6% 0.93mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	43.4% 6.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	106% 1.4mg	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	19% 76.6μg	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	1.1% 0.97mg	3.85% 3.47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	32.6% 326mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	121% 1.1mg	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	72.8% 5.82mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	227% 5.2mg	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	77.2% 540mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	7.32% 4.03μg	232% 128μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.17% 6.4g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry VS Cereals Ready-to-eat, UNCLE SAM 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, UNCLE SAM CEREAL?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 5.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.9 times more Vitamin B9 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, 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, UNCLE SAM CEREAL:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.4 times more Calcium, 2.2 times more Iron and 2.1 times more Sodium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 500 kcal of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.5 times more Copper, 2.6 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 31.7 times more Selenium and 2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 22 times more Sugars and 35.2 times more Fructose than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 500 kcal of Cereals ready-to-eat, UNCLE SAM CEREAL contain 3 times more Fat, 106.6 times more Omega 3, 1.4 times more Omega 6, 3.6 times more Fiber and 1.8 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, UNCLE SAM CEREAL offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide inadequate amounts of Omega 3 and Omega 6