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Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Cereals, QUAKER, Quick Oats with Iron, Dry

Weight per 300 calories

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry
83.3g
Cereals, QUAKER, Quick Oats with Iron, Dry
81g

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

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Cereals, QUAKER, Quick Oats with Iron, Dry?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry
10%
10%
80%
Cereals, QUAKER, Quick Oats with Iron, Dry
14%
16%
70%
300 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs Cereals, QUAKER, Quick Oats with Iron, Dry
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
3.44%3.33g
Fat
5.73%5.56g
3.33 gvs5.56 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
1.58%0.5g
Saturated Fat
2.43%0.78g
0.5 gvs0.78 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.2%0.035g
Omega 3
NA
0.035 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.93%1g
Omega 6
NA
1 gvsNA 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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48.5%63g
Carbohydrate
42.4%55g
63 gvs55 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
41%29.7g
Sugars
1.6%1.15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
29.7 gvs1.15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.85%6.4g
Fructose
NA
≤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]
6.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.33g
Glucose
NA
6.33 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%16.7g
Sucrose
NA
16.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.7%4.83g
Fiber
20%7.6g
4.83 gvs7.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
13.6%7.6g
Protein
19.8%11g
7.6 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs Cereals, QUAKER, Quick Oats with Iron, Dry
45.7%412μg
Vitamin A
NA
RAE, retinol activity equivalents
412 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
55%0.66mg
Vitamin B1
36.4%0.44mg
Thiamine
0.66 mgvs0.44 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43%0.56mg
Vitamin B2
7.65%0.099mg
Riboflavin
0.56 mgvs0.099 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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54.5%8.73mg
Vitamin B3
4.16%0.67mg
Niacin, nicotinic acid, niacinamide
8.73 mgvs0.67 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
14%0.69mg
Vitamin B5
NA
Pantothenic acid
0.69 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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71%0.93mg
Vitamin B6
6.22%0.081mg
Pyridoxine
0.93 mgvs0.081 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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44.4%178μg
Vitamin B9
9.9%39.6μg
Folates and Folic Acid
178 μgvs39.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B9
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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0.65%0.58mg
Vitamin C
0%0mg
Ascorbic acid
0.58 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.22%0.33mg
Vitamin E
3.56%0.53mg
Tocopherols and Tocotrienols
0.33 mgvs0.53 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.6%1.9μg
Vitamin K
NA
Phytomenadione or phylloquinone
1.9 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs Cereals, QUAKER, Quick Oats with Iron, Dry
19.6%196mg
Calcium
3.8%38mg
196 mgvs38 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium
29.4%0.27mg
Copper
NA
0.27 mgvsNA mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

Find Breakfast Cereals rich in Fluoride
95%7.6mg
Iron
500%40mg
7.6 mgvs40 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Iron
16.3%68.3mg
Magnesium
52%218mg
68.3 mgvs218 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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74%1.7mg
Manganese
NA
1.7 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
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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34.8%243mg
Phosphorus
53%370mg
243 mgvs370 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus
8.82%300mg
Potassium
8.5%289mg
300 mgvs289 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
4.4%2.4μg
Selenium
NA
2.4 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
24.4%367mg
Sodium
0.16%2.43mg
367 mgvs2.43 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
15%1.65mg
Zinc
23.5%2.6mg
1.65 mgvs2.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.19%7.04g
Water
0.2%7.6g
7.04 gvs7.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals, QUAKER, Quick Oats with Iron, Dry:
Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals, QUAKER, Quick Oats with Iron, Dry:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dryCereals, QUAKER, Quick Oats with Iron, DryVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dryCereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Cereals, QUAKER, Whole Wheat Natural Cereal, dryCereals, QUAKER, Quick Oats with Iron, DryVS Cereals, QUAKER, Whole Wheat Natural Cereal, dry
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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