Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 100 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 28g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 27g

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, Raisin and Spice, dry or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.73% 0.012g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.98% 0.34g	0.52% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	18.7% 24.2g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	19% 14g	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	2.95% 2.14g	1.17% 0.85g	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	% 2.1g	% 2.23g	g per day for Men 19-50 years
Sucrose	% 5.56g	% 9.57g	g per day for Men 19-50 years
Fiber	4.24% 1.6g	1.85% 0.7g	38g per day for Men 19-50 years
Protein	4.5% 2.53g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	15.2% 137μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	1.7% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	43% 0.56mg	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	14.8% 59μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.19mg	8.3% 7.46mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.8% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.74% 0.11mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	6.53% 65.3mg	0.3% 2.97mg	1000mg per day for Men 19-50 years
Copper	9.8% 0.088mg	8.9% 0.08mg	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	31.6% 2.53mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	5.42% 22.8mg	2.96% 12.4mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	10% 0.23mg	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	11.6% 81mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	1.62% 55mg	3400mg per day for Men 19-50 years
Selenium	1.46% 0.81μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	8.15% 122mg	3.68% 55mg	1500mg per day for Men 19-50 years
Zinc	5% 0.55mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	0.063% 2.35g	0.02% 0.75g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry VS Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.7 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12, 38.4 times more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin A per 100 calories.
• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin B5
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 22 times more Calcium, 1.8 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 2.2 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 9.1 times more Selenium and 3.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Copper and Iron per 100 calories.
• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry lack sufficient amounts of Selenium
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.5 times more Fructose, 2.3 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.4 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Fiber
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.