Comparing Nutrients in 300 calories Cereals, oats, instant, fortified, with cinnamon and spice, dryVS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Weight per 300 calories

Cereals, oats, instant, fortified, with cinnamon and spice, dry

81.3g

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

81.5g

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

Which food has more nutrients per 300 calories - Cereals, oats, instant, fortified, with cinnamon and spice, dry or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Macros Ratio

Protein Fat Carbs

Cereals, oats, instant, fortified, with cinnamon and spice, dry

10%

11%

79%

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

10%

11%

79%

300 kcal ▼

Macro Nutrients

Cereals, oats, instant, fortified, with cinnamon and spice, dryvs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.06%3.93g

Fat

3.9%3.77g

3.93 gvs3.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.95%0.62g

Saturated Fat

2.02%0.65g

0.62 gvs0.65 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.85%0.046g

Omega 3

2.6%0.042g

0.046 gvs0.042 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.82%1.33g

Omega 6

7.53%1.28g

1.33 gvs1.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.6%62g

Carbohydrate

48.2%62.7g

62 gvs62.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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28.4%20.6g

Sugars

33.8%24.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

20.6 gvs24.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.26%0.19g

Fructose

0.2%0.15g

≤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]

0.19 gvs0.15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.24g

Glucose

%0.42g

0.24 gvs0.42 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%20g

Sucrose

%24g

20 gvs24 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.5g

Fiber

15.4%5.87g

6.5 gvs5.87 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14%7.75g

Protein

13.4%7.5g

7.75 gvs7.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, oats, instant, fortified, with cinnamon and spice, dryvs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

39.7%358μg

Vitamin A

47%424μg

RAE, retinol activity equivalents

358 μgvs424 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50.7%0.61mg

Vitamin B1

35.5%0.43mg

Thiamine

0.61 mgvs0.43 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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47%0.61mg

Vitamin B2

57%0.74mg

Riboflavin

0.61 mgvs0.74 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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46.3%7.4mg

Vitamin B3

54.3%8.7mg

Niacin, nicotinic acid, niacinamide

7.4 mgvs8.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.4%0.72mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.72 mgvs0.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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55%0.72mg

Vitamin B6

75.3%0.98mg

Pyridoxine

0.72 mgvs0.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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39%155μg

Vitamin B9

26%104μg

Folates and Folic Acid

155 μgvs104 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.7%0.41mg

Vitamin E

2.4%0.36mg

Tocopherols and Tocotrienols

0.41 mgvs0.36 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.3%1.54μg

Vitamin K

Phytomenadione or phylloquinone

1.54 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, oats, instant, fortified, with cinnamon and spice, dryvs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

19%190mg

Calcium

18.4%184mg

190 mgvs184 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27.3%0.25mg

Copper

21.3%0.19mg

0.25 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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86%6.88mg

Iron

83.8%6.7mg

6.88 mgvs6.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18%74.8mg

Magnesium

17%71.7mg

74.8 mgvs71.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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91%2.1mg

Manganese

79.6%1.83mg

2.1 mgvs1.83 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

34.6%242mg

262 mgvs242 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.8%231mg

Potassium

10%346mg

231 mgvs346 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.46%5.2μg

Selenium

23.4%13μg

5.2 μgvs13 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.5%353mg

Sodium

27.5%413mg

353 mgvs413 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.86mg

Zinc

12.6%1.4mg

1.86 mgvs1.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.15%5.63g

Water

0.14%5.1g

5.63 gvs5.1 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.4 times more Vitamin B1 and 1.5 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
While Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 1.4 times more Vitamin B6 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B5 per 300 kcal.
Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.3 times more Copper and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
While Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 1.5 times more Potassium and 2.5 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, oats, instant, fortified, with cinnamon and spice, dryVS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with waterCereals, QUAKER, Instant Oatmeal, maple and brown sugar, dryVS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with waterCereals, oats, instant, fortified, with cinnamon and spice, dryVS Cereals, oats, instant, fortified, with raisins and spice, prepared with waterCereals, QUAKER, Instant Oatmeal, maple and brown sugar, dryVS Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Compare Foods

Comparing Nutrients in 300 calories Cereals, oats, instant, fortified, with cinnamon and spice, dryVS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, oats, instant, fortified, with cinnamon and spice, dry or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: