Comparing Nutrients in 300 calories Cereals, QUAKER, Quick Oats with Iron, DryVS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Weight per 300 calories

Cereals, QUAKER, Quick Oats with Iron, Dry

81g

Cereals, QUAKER, Whole Wheat Natural Cereal, dry

90g

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

Which food has more nutrients per 300 calories - Cereals, QUAKER, Quick Oats with Iron, Dry or Cereals, QUAKER, Whole Wheat Natural Cereal, dry?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Quick Oats with Iron, Dry

14%

16%

70%

Cereals, QUAKER, Whole Wheat Natural Cereal, dry

13%

82%

300 kcal ▼

Macro Nutrients

Cereals, QUAKER, Quick Oats with Iron, Dryvs Cereals, QUAKER, Whole Wheat Natural Cereal, 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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5.73%5.56g

Fat

1.86%1.8g

5.56 gvs1.8 g

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

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2.43%0.78g

Saturated Fat

1.18%0.38g

0.78 gvs0.38 g

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

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Omega 3

NA gvsNA g

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

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Omega 6

NA 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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42.4%55g

Carbohydrate

52%67.4g

55 gvs67.4 g

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

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1.6%1.15g

Sugars

2.5%1.8g

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

1.15 gvs1.8 g

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

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Fructose

≤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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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20%7.6g

Fiber

23.5%8.9g

7.6 gvs8.9 g

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

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19.8%11g

Protein

19%10.6g

11 gvs10.6 g

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

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Vitamins

Cereals, QUAKER, Quick Oats with Iron, Dryvs Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

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36.4%0.44mg

Vitamin B1

36%0.43mg

Thiamine

0.44 mgvs0.43 mg

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

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7.65%0.099mg

Vitamin B2

9.7%0.13mg

Riboflavin

0.099 mgvs0.13 mg

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

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4.16%0.67mg

Vitamin B3

28.7%4.6mg

Niacin, nicotinic acid, niacinamide

0.67 mgvs4.6 mg

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

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Vitamin B5

Pantothenic acid

NA mgvsNA mg

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

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6.22%0.081mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.081 mgvs0.4 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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9.9%39.6μg

Vitamin B9

11%44μg

Folates and Folic Acid

39.6 μgvs44 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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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

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

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3.56%0.53mg

Vitamin E

5.65%0.85mg

Tocopherols and Tocotrienols

0.53 mgvs0.85 mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Cereals, QUAKER, Quick Oats with Iron, Dryvs Cereals, QUAKER, Whole Wheat Natural Cereal, dry

3.8%38mg

Calcium

3.96%39.6mg

38 mgvs39.6 mg

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

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Copper

NA mgvsNA 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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500%40mg

Iron

37%2.97mg

40 mgvs2.97 mg

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

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52%218mg

Magnesium

31.5%132mg

218 mgvs132 mg

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

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Manganese

NA mgvsNA 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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53%370mg

Phosphorus

52.3%366mg

370 mgvs366 mg

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

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8.5%289mg

Potassium

13.3%452mg

289 mgvs452 mg

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

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Selenium

NA μgvsNA μg

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

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0.16%2.43mg

Sodium

0.48%7.2mg

2.43 mgvs7.2 mg

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

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23.5%2.6mg

Zinc

33.6%3.7mg

2.6 mgvs3.7 mg

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

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0.2%7.6g

Water

0.24%8.83g

7.6 gvs8.83 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, QUAKER, Quick Oats with Iron, Dry vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 1.3 times more Vitamin B2, 6.9 times more Vitamin B3, 4.9 times more Vitamin B6 and 1.6 times more Vitamin E than Cereals, QUAKER, Quick Oats with Iron, Dry.
Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

Cereals, QUAKER, Quick Oats with Iron, Dry have 13.5 times more Iron and 1.6 times more Magnesium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 1.6 times more Potassium and 1.4 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.
Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals, QUAKER, Quick Oats with Iron, Dry have 3.1 times more Fat than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, QUAKER, Quick Oats with Iron, DryVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSCereals, QUAKER, Whole Wheat Natural Cereal, dryVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Compare Foods

Comparing Nutrients in 300 calories Cereals, QUAKER, Quick Oats with Iron, DryVS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, QUAKER, Quick Oats with Iron, Dry or Cereals, QUAKER, Whole Wheat Natural Cereal, dry?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: