Comparing Nutrients in 500 calories Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Weight per 500 calories

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry: 150g
• Cereals ready-to-eat, chocolate-flavored frosted puffed corn: 124g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	4.45% 4.32g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.56g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	83% 108g	130g per day for Men 19-50 years
Sugars	5.08% 3.7g	74.4% 54g	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	47% 18g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	33.8% 19g	7.36% 4.12g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	182% 1635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.4% 0.51mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.96mg	136% 21.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.5% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	168% 2.18mg	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	11% 43.4μg	109% 436μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	272% 6.53μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	72.6% 65.3mg	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	6.6% 0.99mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.54μg	0.62% 0.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	5.4% 54mg	8.64% 86.4mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	33% 0.3mg	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	54% 4.3mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	10.6% 44.4mg	420mg per day for Men 19-50 years
Manganese	NA	13.2% 0.3mg	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	74% 518mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	85% 47μg	14.6% 8.02μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.11% 4.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 7.3 times more Vitamin E than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain more Vitamin A, 3.2 times more Vitamin B1, 6.9 times more Vitamin B2, 3.7 times more Vitamin B3, 5.2 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 1.8 times more Copper, 3.9 times more Magnesium, 3 times more Phosphorus, 2.2 times more Potassium, 5.8 times more Selenium and 7 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1.6 times more Calcium, 4.5 times more Iron and 62.9 times more Sodium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 13.8 times more Omega 3, 5.6 times more Omega 6, 3.8 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 14.7 times more Sugars than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.