Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dryVS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Weight per 500 calories

Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

132g

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

135g

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

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry or Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

15%

77%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

16%

75%

500 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dryvs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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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8.66%8.4g

Fat

9.7%9.4g

8.4 gvs9.4 g

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

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5.4%1.73g

Saturated Fat

4.5%1.44g

1.73 gvs1.44 g

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

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4.95%0.079g

Omega 3

38.4%0.61g

0.079 gvs0.61 g

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

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9.9%1.7g

Omega 6

22%3.75g

1.7 gvs3.75 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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76.5%99g

Carbohydrate

75%98g

99 gvs98 g

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

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57%41.3g

Sugars

57.3%41.6g

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

41.3 gvs41.6 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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21%7.9g

Fiber

24.5%9.3g

7.9 gvs9.3 g

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

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19.6%11g

Protein

21.2%12g

11 gvs12 g

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

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Vitamins

Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dryvs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

138%1244μg

Vitamin A

RAE, retinol activity equivalents

1244 μgvsNA μg

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

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104%1.24mg

Vitamin B1

100%1.2mg

Thiamine

1.24 mgvs1.2 mg

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

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108%1.4mg

Vitamin B2

105%1.37mg

Riboflavin

1.4 mgvs1.37 mg

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

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104%16.6mg

Vitamin B3

101%16mg

Niacin, nicotinic acid, niacinamide

16.6 mgvs16 mg

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

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20%0.99mg

Vitamin B5

18%0.91mg

Pantothenic acid

0.99 mgvs0.91 mg

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

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128%1.66mg

Vitamin B6

124%1.6mg

Pyridoxine

1.66 mgvs1.6 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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82.8%331μg

Vitamin B9

80.5%322μg

Folates and Folic Acid

331 μgvs322 μg

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

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1.65%0.04μg

Vitamin B12

0%0μg

Cobalamin

0.04 μgvs0 μg

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

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0.44%0.4mg

Vitamin C

1.2%1.08mg

Ascorbic acid

0.4 mgvs1.08 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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4.05%0.61mg

Vitamin E

4.94%0.74mg

Tocopherols and Tocotrienols

0.61 mgvs0.74 mg

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

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2.3%2.77μg

Vitamin K

2.25%2.7μg

Phytomenadione or phylloquinone

2.77 μgvs2.7 μg

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

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Minerals

Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dryvs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

40.5%405mg

Calcium

40%400mg

405 mgvs400 mg

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

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41%0.37mg

Copper

54.5%0.49mg

0.37 mgvs0.49 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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186%15mg

Iron

180%14.4mg

15 mgvs14.4 mg

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

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26.4%111mg

Magnesium

29.5%124mg

111 mgvs124 mg

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

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137%3.14mg

Manganese

130%3mg

3.14 mgvs3 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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56.5%396mg

Phosphorus

57%399mg

396 mgvs399 mg

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

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11%369mg

Potassium

15%504mg

369 mgvs504 mg

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

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38.4%21μg

Selenium

40%22μg

21 μgvs22 μg

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

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44%658mg

Sodium

46.4%695mg

658 mgvs695 mg

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

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22%2.44mg

Zinc

23.8%2.6mg

2.44 mgvs2.6 mg

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

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0.23%8.65g

Water

0.3%11.3g

8.65 gvs11.3 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, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 1.3 times more Copper and 1.4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 7.8 times more Omega 3 and 2.2 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dryVS Cereals, QUAKER, Oat Bran, QUAKER/MOTHERCereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dryVS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER

Compare Foods

Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dryVS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry or Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: