Comparing Nutrients in 100 calories Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Weight per 100 calories

• Fortified Instant Oats: 27.6g
• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry: 27.3g

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

Discover which food has more nutrients per 100 calories - Fortified Instant Oats or Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	3.98% 0.68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	16% 21g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	11% 7.9g	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	0.038% 0.028g	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	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	7.27% 2.76g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.06% 0.014mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	20.6% 0.27mg	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	2.2% 8.84μg	14% 56μg	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	0.36% 0.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	0.77% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	9.7% 97mg	6.64% 66.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	85.4% 6.83mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	5.66% 23.8mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	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	16.7% 117mg	11.5% 80.3mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	2.63% 89.3mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	NA	55μg per day for Men 19-50 years
Sodium	4.05% 60.8mg	8.27% 124mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.049% 1.8g	3700g per day for Men 19-50 years

Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, Apples And Cinnamon, Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Fortified Instant Oats or Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry?

Lets compare vitamin content per 100 calories of Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 100 kcal of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 1.6 times more Vitamin B1, 20.6 times more Vitamin B2, 11.7 times more Vitamin B3, 12.1 times more Vitamin B6 and 6.3 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• 100 calories of Fortified Instant Oats have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Dry Plain Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 100 calories of Fortified Instant Oats have 1.5 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 100 kcal of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 2 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain similar levels of Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Fortified Instant Oats have 1.2 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 100 kcal of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 19 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.