Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

Weight per 500 calories

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal: 133g
• Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry: 128g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal or Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	8%	23%	69%

Macro Nutrients

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.46g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	69.6% 90g	130g per day for Men 19-50 years
Sugars	39.5% 28.6g	52% 37.6g	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	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	32% 12g	23.6% 8.97g	38g per day for Men 19-50 years
Protein	18% 10g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.16mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	8.88% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	8.73% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	14.6% 0.19mg	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	474% 1898μg	6.4% 25.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	263% 6.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	105% 95mg	1.3% 1.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.5% 7.42mg	3.08% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Recommended Dietary Allowance
Calcium	0% 0mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	534% 42.7mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	26.3% 110mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	61% 428mg	43.8% 306mg	700mg per day for Men 19-50 years
Potassium	22.2% 755mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	49% 737mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	21.3% 2.35mg	11mg per day for Men 19-50 years
Water	0.099% 3.66g	0.27% 10g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER WHOLE HEARTS Oat Cereal VS Cereals, QUAKER, Oatmeal, REAL MEDLEYS, Apple Walnut, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal or Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry:

• 500 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 9.2 times more Vitamin B1, 15.5 times more Vitamin B2, 15.1 times more Vitamin B3, 11.1 times more Vitamin B6, 74 times more Vitamin B9, more Vitamin B12, 82.2 times more Vitamin C and 16.1 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• 500 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin E

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry:

• 500 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 12 times more Iron, 1.4 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Sodium and 6.7 times more Zinc than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain similar levels of Magnesium per 500 calories.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 1.3 times more Fiber than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• While 500 kcal of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain 1.8 times more Fat and 1.3 times more Sugars than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.