Comparing Nutrients in 100 calories Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 100 calories

• Cereals, QUAKER, Whole Wheat Natural Cereal, dry: 30g
• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 28g

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, Whole Wheat Natural Cereal, dry or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.98% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	16% 21g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	13.7% 9.9g	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	2.95% 2.14g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 5.56g	g per day for Men 19-50 years
Fiber	7.82% 2.97g	4.24% 1.6g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	4.5% 2.53g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	NA	15.2% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.23% 0.042mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.57% 1.53mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	23.7% 0.31mg	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	3.68% 14.7μg	14.8% 59μg	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% 0mg	0.22% 0.19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.28mg	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	1.32% 13.2mg	6.53% 65.3mg	1000mg per day for Men 19-50 years
Copper	NA	9.8% 0.088mg	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	12.4% 0.99mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	5.42% 22.8mg	420mg per day for Men 19-50 years
Manganese	NA	24.7% 0.57mg	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	17.4% 122mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	4.43% 151mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	NA	1.46% 0.81μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.4mg	8.15% 122mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	0.08% 2.94g	0.063% 2.35g	3700g per day for Men 19-50 years

Cereals, QUAKER, Whole Wheat Natural Cereal, Dry VS Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Whole Wheat Natural Cereal, dry or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 100 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.3 times more Vitamin B6 and 4 times more Vitamin B9 than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 100 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.9 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 100 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 4.9 times more Calcium, 2.6 times more Iron and 50.9 times more Sodium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• 100 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.8 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 100 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 16.5 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.