Comparing Nutrients in 500 calories Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt VS HEALTH VALLEY, FIBER 7 Flakes

Weight per 500 calories

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt: 820g
• HEALTH VALLEY, FIBER 7 Flakes: 142g

Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 5.8 times more energy per unit of mass than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt, which is high in comparison to other foods. Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt or HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	8.44% 1.43g	4.8% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	39% 28.3g	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	47.5% 18g	52.6% 20g	38g per day for Men 19-50 years
Protein	30.3% 17g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.2% 0.43mg	62.4% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.37mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	77% 1mg	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	10.2% 41μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	125% 3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.6% 5.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.35% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	6.56% 65.6mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	78.3% 0.7mg	75.2% 0.68mg	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	57.4% 4.6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	171% 3.94mg	199% 4.57mg	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	73.8% 516mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	18% 615mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	NA	49% 27μg	55μg per day for Men 19-50 years
Sodium	38.3% 574mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	18.5% 684g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs HEALTH VALLEY, FIBER 7 Flakes:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain more Vitamin A, 1.7 times more Vitamin B1, 4.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.

Comparing minerals per 500 calories for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs HEALTH VALLEY, FIBER 7 Flakes:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have 1.3 times more Iron, 2 times more Sodium, 1.2 times more Zinc and 161 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.5 times more Calcium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt and Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have 2.5 times more Omega 3 and 1.8 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt and Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.