Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS HEALTH VALLEY, FIBER 7 Flakes

Weight per 100 calories

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry: 26.4g
• HEALTH VALLEY, FIBER 7 Flakes: 28.3g

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

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry or HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.7g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.35g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.98% 0.34g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	17% 22g	130g per day for Men 19-50 years
Sugars	11.4% 8.25g	7.8% 5.67g	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	4.17% 1.6g	10.5% 4g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	27.6% 249μg	3.34% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	4.15% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	15.4% 0.2mg	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	16.6% 66.2μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.33% 0.008μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.088% 0.079mg	1.32% 1.2mg	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	0.81% 0.12mg	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.46% 0.55μg	0.52% 0.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	8.1% 81mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.18% 0.074mg	15% 0.14mg	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	37.3% 3mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	9.7% 40.8mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	39.8% 0.91mg	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	11.3% 79mg	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	2.17% 74mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	7.68% 4.22μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	8.78% 132mg	3.78% 56.7mg	1500mg per day for Men 19-50 years
Zinc	4.44% 0.49mg	7.44% 0.82mg	11mg per day for Men 19-50 years
Water	0.047% 1.73g	0.023% 0.85g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Fruit And Cream Variety, Dry VS HEALTH VALLEY, FIBER 7 Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry or HEALTH VALLEY, FIBER 7 Flakes?

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 8.3 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than HEALTH VALLEY, FIBER 7 Flakes.
• While 100 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 75.9 times more Vitamin B12 than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 4 times more Calcium, 4.1 times more Iron and 2.3 times more Sodium than HEALTH VALLEY, FIBER 7 Flakes.
• While 100 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.8 times more Copper, 1.8 times more Magnesium, 1.5 times more Manganese, 1.8 times more Potassium, 1.3 times more Selenium and 1.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 1.5 times more Sugars than HEALTH VALLEY, FIBER 7 Flakes.
• While 100 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.5 times more Fiber and 1.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.