Comparing Nutrients in 500 calories Cereals, oats, instant, fortified, with cinnamon and spice, prepared with waterVS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Weight per 500 calories

Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water

521g

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

136g

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 3.8 times more energy per unit of mass than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water, which is high in comparison to other foods. Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water having average energy density.

Which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Macros Ratio

Protein Fat Carbs

Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water

10%

11%

79%

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

10%

11%

79%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.5%6.3g

Fat

6.5%6.3g

6.3 gvs6.3 g

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

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3.1%0.99g

Saturated Fat

3.37%1.08g

0.99 gvs1.08 g

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

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4.56%0.073g

Omega 3

4.33%0.069g

0.073 gvs0.069 g

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

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12.5%2.13g

Omega 6

12.5%2.13g

2.13 gvs2.13 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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76%99g

Carbohydrate

80.4%104g

99 gvs104 g

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

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45.3%33g

Sugars

56.3%40.8g

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

33 gvs40.8 g

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

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Fructose

0.34%0.24g

≤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 gvs0.24 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%40g

NA gvs40 g

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

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27.4%10.4g

Fiber

25.7%9.8g

10.4 gvs9.8 g

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

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22%12.3g

Protein

22.3%12.5g

12.3 gvs12.5 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, prepared with watervs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

63.7%573μg

Vitamin A

78.5%707μg

RAE, retinol activity equivalents

573 μgvs707 μg

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

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73%0.88mg

Vitamin B1

59.2%0.71mg

Thiamine

0.88 mgvs0.71 mg

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

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71%0.92mg

Vitamin B2

95%1.23mg

Riboflavin

0.92 mgvs1.23 mg

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

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70%11.2mg

Vitamin B3

91%14.5mg

Niacin, nicotinic acid, niacinamide

11.2 mgvs14.5 mg

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

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23%1.15mg

Vitamin B5

20%1mg

Pantothenic acid

1.15 mgvs1 mg

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

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88%1.15mg

Vitamin B6

125%1.63mg

Pyridoxine

1.15 mgvs1.63 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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62.5%250μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

250 μgvs174 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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4.17%0.63mg

Vitamin E

4%0.6mg

Tocopherols and Tocotrienols

0.63 mgvs0.6 mg

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

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2.17%2.6μg

Vitamin K

Phytomenadione or phylloquinone

2.6 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, prepared with watervs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

31.8%318mg

Calcium

30.7%307mg

318 mgvs307 mg

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

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47.5%0.43mg

Copper

35.5%0.32mg

0.43 mgvs0.32 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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137%11mg

Iron

140%11mg

11 mgvs11 mg

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

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29.8%125mg

Magnesium

28.5%120mg

125 mgvs120 mg

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

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146%3.35mg

Manganese

133%3.05mg

3.35 mgvs3.05 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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59.5%417mg

Phosphorus

57.6%404mg

417 mgvs404 mg

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

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11%370mg

Potassium

17%576mg

370 mgvs576 mg

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

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15%8.33μg

Selenium

39%21.5μg

8.33 μgvs21.5 μg

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

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38.5%578mg

Sodium

46%688mg

578 mgvs688 mg

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

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27%2.97mg

Zinc

21%2.3mg

2.97 mgvs2.3 mg

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

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11%400g

Water

0.23%8.53g

400 gvs8.53 g

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

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Lets compare vitamin content per 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 1.2 times more Vitamin B1 and 1.4 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 1.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have similar amounts of Vitamin A and Vitamin B5 per 500 kcal.
Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 1.3 times more Copper, 1.3 times more Zinc and 46.8 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
While Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 1.6 times more Potassium and 2.6 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, oats, instant, fortified, with cinnamon and spice, prepared with waterVS 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 500 calories Cereals, oats, instant, fortified, with cinnamon and spice, prepared with waterVS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: