Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry: 135g
• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry: 132g

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, raisins, dates and walnuts, dry or Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	8.66% 8.4g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	38.4% 0.61g	4.95% 0.079g	1.6g per day for Men 19-50 years
Omega 6	22% 3.75g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	76.5% 99g	130g per day for Men 19-50 years
Sugars	57.3% 41.6g	57% 41.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.5% 9.3g	21% 7.9g	38g per day for Men 19-50 years
Protein	21.2% 12g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	NA	138% 1244μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	128% 1.66mg	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	80.5% 322μg	82.8% 331μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.2% 1.08mg	0.44% 0.4mg	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	4.94% 0.74mg	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.3% 2.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	40% 400mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	54.5% 0.49mg	41% 0.37mg	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	180% 14.4mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	137% 3.14mg	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% 399mg	56.5% 396mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	38.4% 21μg	55μg per day for Men 19-50 years
Sodium	46.4% 695mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	23.8% 2.6mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	0.23% 8.65g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisins, Dates And Walnuts, Dry VS Cereals, QUAKER, Instant Oatmeal, Fruit And Cream Variety, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry or Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have similar amounts of vitamins per 500 kcal
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry 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, raisins, dates and walnuts, dry vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.3 times more Copper and 1.4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 7.8 times more Omega 3 and 2.2 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry provide inadequate amounts of Omega 3 and Omega 6