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

Weight per 100 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 28g
• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal: 29g

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, Raisin Bran Cereal?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.56% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	0.73% 0.012g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.98% 0.34g	1.46% 0.25g	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% 23.5g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	13.3% 9.66g	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	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 5.56g	NA	g per day for Men 19-50 years
Fiber	4.24% 1.6g	7.85% 3g	38g per day for Men 19-50 years
Protein	4.5% 2.53g	4% 2.23g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	15.2% 137μg	8.2% 74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	15.5% 2.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	19% 0.25mg	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	24.8% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	31% 0.74μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.19mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.97% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.74% 0.11mg	0.35% 0.053mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	0.073% 0.088μg	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, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	6.53% 65.3mg	0.96% 9.65mg	1000mg per day for Men 19-50 years
Copper	9.8% 0.088mg	16.5% 0.15mg	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	55.7% 4.46mg	8mg per day for Men 19-50 years
Magnesium	5.42% 22.8mg	9.47% 39.8mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	11.6% 81mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	1.46% 0.81μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	8.15% 122mg	9.1% 136mg	1500mg per day for Men 19-50 years
Zinc	5% 0.55mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.063% 2.35g	0.059% 2.2g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry VS Cereals Ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, Raisin Bran Cereal?

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

• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.9 times more Vitamin A and 1.2 times more Vitamin B6 than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.7 times more Vitamin B9, more Vitamin B12 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, Raisin Bran Cereal provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C, 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, Raisin Bran Cereal:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 6.8 times more Calcium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.7 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.6 times more Potassium, 14 times more Selenium and 3.4 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, Raisin Bran Cereal contain similar levels of Phosphorus and Sodium 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, Raisin Bran Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.9 times more Fiber 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, Raisin Bran Cereal offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 100 calories.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.