Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, KING VITAMAN VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, KING VITAMAN: 131g
• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain: 134g

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

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, KING VITAMAN or Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.65% 4.5g	6.1% 5.92g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	2.62% 0.042g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	8.38% 1.42g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	80% 104g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	36% 26g	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	11.7% 4.46g	23.2% 8.82g	38g per day for Men 19-50 years
Protein	15% 8.4g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	141% 1270μg	0.3% 2.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.66mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	185% 2.4mg	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	438% 1751μg	436% 1745μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	273% 6.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.5mg	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	40% 5.97mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.22% 0.26μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	1.3% 13mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	41% 0.37mg	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	476% 38mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	136% 3.1mg	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	47% 328mg	80.8% 566mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.53μg	56% 30.7μg	55μg per day for Men 19-50 years
Sodium	72% 1083mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.16% 5.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 475.1 times more Vitamin A, more Vitamin B12, more Vitamin C and 7.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 1.3 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, KING VITAMAN vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.6 times more Sodium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 35.8 times more Calcium, 3.1 times more Copper, 5.8 times more Manganese, 1.7 times more Phosphorus and 3.6 times more Selenium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Iron, Magnesium, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.9 times more Saturated Fat than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 1.3 times more Fat, 2 times more Omega 3, 1.3 times more Omega 6, 2 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.