Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar

Weight per 100 calories

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar: 26.6g
• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar: 28g

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

Which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar or Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.62% 1.58g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	0.9% 0.29g	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	14.6% 19g	15.5% 20g	130g per day for Men 19-50 years
Sugars	6.48% 4.7g	6.85% 4.97g	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	5.8% 2.2g	7.13% 2.7g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	5.13% 2.87g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	24.8% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	24.8% 3.97mg	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	20% 0.26mg	30.5% 0.4mg	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	11.3% 45.2μg	20% 79.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.33% 0.008μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.03% 0.027mg	0.4% 0.36mg	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	1.13% 0.17mg	0.91% 0.14mg	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, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Calcium	6.54% 65.4mg	9.9% 99mg	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	40.3% 3.23mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	6.52% 27.4mg	6.9% 29mg	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	13.6% 95mg	14.2% 100mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9.9% 149mg	9.96% 149mg	1500mg per day for Men 19-50 years
Zinc	5.56% 0.61mg	6.07% 0.67mg	11mg per day for Men 19-50 years
Water	0.053% 1.97g	0.06% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 1.3 times more Vitamin B1 and 1.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 1.5 times more Calcium than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 1.3 times more Fat and 1.9 times more Saturated Fat than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.