Comparing Nutrients in 500 calories Cereals, WHEATENA, cooked with water VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Weight per 500 calories

• Cereals, WHEATENA, cooked with water: 893g
• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry: 137g

Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 6.5 times more energy per unit of mass than Cereals, WHEATENA, cooked with water, which is high in comparison to other foods. Cereals, WHEATENA, cooked with water having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, WHEATENA, cooked with water or Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water	13%	8%	79%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Cereals, WHEATENA, cooked with water	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.46g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	80.6% 105g	130g per day for Men 19-50 years
Sugars	NA	54.4% 39.4g	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	63.4% 24g	30% 11.3g	38g per day for Men 19-50 years
Protein	32% 18g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	103% 1.34mg	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	15.6% 62.5μg	70% 280μg	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	1.82% 1.64mg	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	NA	3.83% 0.57mg	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, WHEATENA, cooked with water	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	71.4% 714mg	33% 332mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	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	62.5% 5mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	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	76.5% 536mg	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	20.2% 688mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	41.3% 620mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	20.6% 763g	0.24% 9.04g	3700g per day for Men 19-50 years

Cereals, WHEATENA, Cooked With Water VS Cereals, QUAKER, Instant Oatmeal, Apples And Cinnamon, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, WHEATENA, cooked with water or Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry?

Lets compare vitamin content per 500 calories of Cereals, WHEATENA, cooked with water vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 500 kcal of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 11.2 times more Vitamin B1, 8 times more Vitamin B2, 3.4 times more Vitamin B3, 7.9 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cereals, WHEATENA, cooked with water.
• 500 calories of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1
• Both Cereals, WHEATENA, cooked with water as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cereals, WHEATENA, cooked with water vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 500 calories of Cereals, WHEATENA, cooked with water have 2.2 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Zinc and 84.3 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 2.4 times more Iron and 34.7 times more Sodium than Cereals, WHEATENA, cooked with water.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, WHEATENA, cooked with water have 2.1 times more Fiber and 1.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, WHEATENA, cooked with water and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.