Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

Weight per 500 calories

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

132g

Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

140g

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

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple or Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

11%

78%

Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

12%

15%

73%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maplevs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

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

6.55%6.36g

Fat

8.8%8.53g

6.36 gvs8.53 g

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

Find Breakfast Cereals rich in Fat

3.6%1.15g

Saturated Fat

5.06%1.62g

1.15 gvs1.62 g

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

Find Breakfast Cereals rich in Saturated Fat

Omega 3

NA gvsNA g

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

Find Breakfast Cereals rich in Omega 3

Omega 6

NA gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Cholesterol

79%103g

Carbohydrate

74.6%97g

103 gvs97 g

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

Find Breakfast Cereals rich in Carbohydrate

30.5%22g

Sugars

23%16.6g

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

22 gvs16.6 g

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

Find Breakfast Cereals rich in Sugars

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 .

Find Breakfast Cereals rich in Fructose

Glucose

NA gvsNA g

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

Find Breakfast Cereals rich in Glucose

Sucrose

NA gvsNA g

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

Find Breakfast Cereals rich in Sucrose

28.7%11g

Fiber

32.3%12.3g

11 gvs12.3 g

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

Find Breakfast Cereals rich in Fiber

26.6%15g

Protein

28%15.7g

15 gvs15.7 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 ready-to-eat, QUAKER Oatmeal Squares, Golden Maplevs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

Vitamin A

RAE, retinol activity equivalents

NA 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

75.3%0.9mg

Vitamin B1

105%1.26mg

Thiamine

0.9 mgvs1.26 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

86%1.1mg

Vitamin B2

126%1.63mg

Riboflavin

1.1 mgvs1.63 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

78.8%12.6mg

Vitamin B3

119%19mg

Niacin, nicotinic acid, niacinamide

12.6 mgvs19 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

Vitamin B5

Pantothenic acid

NA mgvsNA mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

89%1.16mg

Vitamin B6

147%1.9mg

Pyridoxine

1.16 mgvs1.9 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7

238%951μg

Vitamin B9

95%381μg

Folates and Folic Acid

951 μgvs381 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 .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

17%15mg

Vitamin C

0.47%0.42mg

Ascorbic acid

15 mgvs0.42 mg

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

Find Breakfast Cereals rich in Vitamin C

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

NA mgvs0.78 mg

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

Find Breakfast Cereals rich in Vitamin E

Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maplevs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

26.4%264mg

Calcium

43.7%437mg

264 mgvs437 mg

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

Find Breakfast Cereals rich in Calcium

Copper

NA mgvsNA mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

477%38mg

Iron

209%16.8mg

38 mgvs16.8 mg

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

Find Breakfast Cereals rich in Iron

36%151mg

Magnesium

38.6%162mg

151 mgvs162 mg

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

Find Breakfast Cereals rich in Magnesium

Manganese

NA mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

69.7%488mg

Phosphorus

78%546mg

488 mgvs546 mg

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

Find Breakfast Cereals rich in Phosphorus

14%471mg

Potassium

13.5%459mg

471 mgvs459 mg

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

Find Breakfast Cereals rich in Potassium

Selenium

NA μgvsNA μg

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

Find Breakfast Cereals rich in Selenium

30.4%457mg

Sodium

70.8%1061mg

457 mgvs1061 mg

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

Find Breakfast Cereals rich in Sodium

86%9.45mg

Zinc

33.3%3.66mg

9.45 mgvs3.66 mg

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

Find Breakfast Cereals rich in Zinc

0.098%3.6g

Water

0.32%12g

3.6 gvs12 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 ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 2.5 times more Vitamin B9 and 36.1 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
While Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 2.3 times more Iron and 2.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
While Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 1.7 times more Calcium and 2.3 times more Sodium than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 1.3 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
While Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 1.3 times more Fat and 1.4 times more Saturated Fat than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Cereals, QUAKER, Instant Oatmeal Organic, RegularCereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugarVS Cereals, QUAKER, Instant Oatmeal Organic, Regular

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple or Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: