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Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Cereals, QUAKER, Quick Oats with Iron, Dry

Weight per 500 calories

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry
139g
Cereals, QUAKER, Quick Oats with Iron, 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, 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%
500 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs Cereals, QUAKER, Quick Oats with Iron, Dry
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
5.73%5.56g
Fat
9.55%9.26g
5.56 gvs9.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
2.63%0.84g
Saturated Fat
4.04%1.3g
0.84 gvs1.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.65%0.058g
Omega 3
NA
0.058 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.9%1.7g
Omega 6
NA
1.7 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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81%105g
Carbohydrate
70.7%92g
105 gvs92 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
68.3%49.5g
Sugars
2.64%1.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
49.5 gvs1.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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14.8%10.7g
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]
10.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%10.6g
Glucose
NA
10.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%27.8g
Sucrose
NA
27.8 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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21%8.06g
Fiber
33.3%12.7g
8.06 gvs12.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
22.6%12.7g
Protein
33%18.5g
12.7 gvs18.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs Cereals, QUAKER, Quick Oats with Iron, Dry
76.2%686μg
Vitamin A
NA
RAE, retinol activity equivalents
686 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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91%1.1mg
Vitamin B1
60.6%0.73mg
Thiamine
1.1 mgvs0.73 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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71.6%0.93mg
Vitamin B2
12.8%0.17mg
Riboflavin
0.93 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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91%14.5mg
Vitamin B3
6.93%1.1mg
Niacin, nicotinic acid, niacinamide
14.5 mgvs1.1 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
23%1.15mg
Vitamin B5
NA
Pantothenic acid
1.15 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.54mg
Vitamin B6
10.4%0.13mg
Pyridoxine
1.54 mgvs0.13 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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74%296μg
Vitamin B9
16.5%66μg
Folates and Folic Acid
296 μgvs66 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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1.1%0.97mg
Vitamin C
0%0mg
Ascorbic acid
0.97 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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3.7%0.56mg
Vitamin E
5.93%0.89mg
Tocopherols and Tocotrienols
0.56 mgvs0.89 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.66%3.2μg
Vitamin K
NA
Phytomenadione or phylloquinone
3.2 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
32.6%326mg
Calcium
6.33%63.3mg
326 mgvs63.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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49%0.44mg
Copper
NA
0.44 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
158%12.6mg
Iron
833%66.6mg
12.6 mgvs66.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27%114mg
Magnesium
86.6%364mg
114 mgvs364 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
123%2.84mg
Manganese
NA
2.84 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

Find Breakfast Cereals rich in Molybdenum
58%406mg
Phosphorus
88%617mg
406 mgvs617 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.7%500mg
Potassium
14%482mg
500 mgvs482 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
7.32%4.03μg
Selenium
NA
4.03 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
40.7%611mg
Sodium
0.27%4.04mg
611 mgvs4.04 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
25%2.75mg
Zinc
39.2%4.3mg
2.75 mgvs4.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.32%11.7g
Water
0.34%12.6g
11.7 gvs12.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals, QUAKER, Quick Oats with Iron, Dry:
Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals, QUAKER, Quick Oats with Iron, Dry:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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