Comparing Nutrients in 500 calories Dry Quick QUAKER Oats VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Weight per 500 calories

• Dry Quick QUAKER Oats: 135g
• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 136g

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

Which food has more nutrients per 500 calories - Dry Quick QUAKER Oats or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Dry Quick QUAKER Oats	14%	16%	70%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Dry Quick QUAKER Oats	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.55% 9.26g	7.12% 6.9g	97g per day for Men 19-50 years
Saturated Fat	4.67% 1.5g	3.42% 1.1g	32g per day for Men 19-50 years
Omega 3	8.42% 0.13g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	77.7% 101g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	39.5% 28.6g	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	0.37% 0.27g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	33.3% 12.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	33% 18.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Dry Quick QUAKER Oats	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.2% 596μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.6% 0.73mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	84.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	90% 1.17mg	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	10.8% 43μg	64.7% 259μg	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	0% 0mg	0.15% 0.14mg	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	3.77% 0.57mg	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.15% 2.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick QUAKER Oats	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	52% 0.47mg	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	78% 6.25mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	86.6% 364mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	164% 3.8mg	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	88% 617mg	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	7.14% 3.93μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.04mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	39.2% 4.3mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry Quick QUAKER Oats vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Vitamin A, 1.3 times more Vitamin B1, 6.8 times more Vitamin B2, 11.3 times more Vitamin B3, 1.3 times more Vitamin B5, 8.7 times more Vitamin B6 and 6 times more Vitamin B9 than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Dry Quick QUAKER Oats vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Dry Quick Oats QUAKER Cereals have 2.7 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 9.9 times more Selenium and 1.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 4.9 times more Calcium, 1.8 times more Iron and 139.4 times more Sodium than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Quick Oats QUAKER Cereals have 1.3 times more Fat, 1.6 times more Omega 3, 1.3 times more Omega 6 and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 15 times more Sugars than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Dry Quick Oats QUAKER Cereals as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.