Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry: 135g
• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER: 137g

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, raisins, dates and walnuts, dry or Cereals, QUAKER, Oat Bran, QUAKER/MOTHER?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	38.4% 0.61g	NA	1.6g per day for Men 19-50 years
Omega 6	22% 3.75g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	57.3% 41.6g	2.7% 1.96g	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	51.7% 19.6g	38g per day for Men 19-50 years
Protein	21.2% 12g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	6.87% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	11.6% 0.15mg	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	13% 52μg	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	1.2% 1.08mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Calcium	40% 400mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	54.5% 0.49mg	45.8% 0.41mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	79% 331mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	340% 7.83mg	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	136% 953mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	23.4% 795mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	46.4% 695mg	0.46% 6.87mg	1500mg per day for Men 19-50 years
Zinc	23.8% 2.6mg	52.4% 5.77mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	0.33% 12.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.3 times more Vitamin B2, 14.7 times more Vitamin B3, 10.7 times more Vitamin B6 and 6.2 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 1.3 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have similar amounts of Vitamin B1 per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.7 times more Calcium, 1.3 times more Iron, more Selenium and 101.3 times more Sodium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 2.7 times more Magnesium, 2.6 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 21.2 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 1.4 times more Saturated Fat, 2.1 times more Fiber and 2 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.