Comparing Nutrients in 500 calories Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 500 calories

• Cereals, QUAKER, Whole Wheat Natural Cereal, dry: 150g
• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 139g

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, Whole Wheat Natural Cereal, dry or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	3.65% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	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	86.4% 112g	81% 105g	130g per day for Men 19-50 years
Sugars	4.14% 3g	68.3% 49.5g	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	14.8% 10.7g	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	% 10.6g	g per day for Men 19-50 years
Sucrose	NA	% 27.8g	g per day for Men 19-50 years
Fiber	39% 15g	21% 8.06g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	NA	76.2% 686μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	71.6% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	119% 1.54mg	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	18.4% 73.6μg	74% 296μg	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	1.1% 0.97mg	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	9.4% 1.4mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	6.6% 66mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	NA	49% 0.44mg	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	62% 4.95mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	NA	123% 2.84mg	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	87% 610mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	NA	7.32% 4.03μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.32% 11.7g	3700g per day for Men 19-50 years

Cereals, QUAKER, Whole Wheat Natural Cereal, Dry VS Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Whole Wheat Natural Cereal, dry or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 500 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.3 times more Vitamin B6 and 4 times more Vitamin B9 than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 500 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.9 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 4.9 times more Calcium, 2.6 times more Iron and 50.9 times more Sodium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• 500 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.8 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 16.5 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.