Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, UNCLE SAM CEREAL

Weight per 100 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 28g
• Cereals ready-to-eat, UNCLE SAM 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, UNCLE SAM CEREAL?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.73% 0.012g	77.7% 1.24g	1.6g per day for Men 19-50 years
Omega 6	1.98% 0.34g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	14.6% 19g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	0.62% 0.45g	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	0.084% 0.061g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 5.56g	% 0.27g	g per day for Men 19-50 years
Fiber	4.24% 1.6g	15.4% 5.87g	38g per day for Men 19-50 years
Protein	4.5% 2.53g	8.25% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	15.2% 137μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	2.82% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	8.68% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	21.3% 0.28mg	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	3.83% 15.3μg	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	0.22% 0.19mg	0.77% 0.69mg	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	0.74% 0.11mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	6.53% 65.3mg	2.75% 27.5mg	1000mg per day for Men 19-50 years
Copper	9.8% 0.088mg	24% 0.22mg	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	14.6% 1.16mg	8mg per day for Men 19-50 years
Magnesium	5.42% 22.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	45.4% 1.04mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	1.46% 0.81μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	8.15% 122mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	5% 0.55mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.063% 2.35g	0.035% 1.3g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry VS Cereals Ready-to-eat, UNCLE SAM 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, UNCLE SAM CEREAL?

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 5.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.9 times more Vitamin B9 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B1 and Vitamin B6 per 100 calories.
• 100 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, 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, UNCLE SAM CEREAL:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.4 times more Calcium, 2.2 times more Iron and 2.1 times more Sodium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 100 kcal of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.5 times more Copper, 2.6 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 31.7 times more Selenium and 2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 22 times more Sugars and 35.2 times more Fructose than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 100 kcal of Cereals ready-to-eat, UNCLE SAM CEREAL contain 3 times more Fat, 106.6 times more Omega 3, 1.4 times more Omega 6, 3.6 times more Fiber and 1.8 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, UNCLE SAM CEREAL offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide inadequate amounts of Omega 3 and Omega 6