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Comparing Nutrients in 500 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 500 calories

Cereals ready-to-eat, UNCLE SAM CEREAL
145g
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry
139g

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, UNCLE SAM CEREAL or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL
15%
24%
61%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry
10%
10%
80%
500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, UNCLE SAM CEREALvs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, 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
17.3%16.8g
Fat
5.73%5.56g
16.8 gvs5.56 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
4.27%1.37g
Saturated Fat
2.63%0.84g
1.37 gvs0.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
389%6.2g
Omega 3
3.65%0.058g
6.2 gvs0.058 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 3
14.3%2.43g
Omega 6
9.9%1.7g
2.43 gvs1.7 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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73%95g
Carbohydrate
81%105g
95 gvs105 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
3.1%2.25g
Sugars
68.3%49.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.25 gvs49.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.42%0.3g
Fructose
14.8%10.7g
≤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]
0.3 gvs10.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fructose
%0.59g
Glucose
%10.6g
0.59 gvs10.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Glucose
%1.36g
Sucrose
%27.8g
1.36 gvs27.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sucrose
77%29.3g
Fiber
21%8.06g
29.3 gvs8.06 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
41.2%23g
Protein
22.6%12.7g
23 gvs12.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, UNCLE SAM CEREALvs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry
0%0μg
Vitamin A
76.2%686μg
RAE, retinol activity equivalents
0 μgvs686 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
81.8%0.98mg
Vitamin B1
91%1.1mg
Thiamine
0.98 mgvs1.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
71.6%0.93mg
Riboflavin
0.18 mgvs0.93 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
43.4%6.94mg
Vitamin B3
91%14.5mg
Niacin, nicotinic acid, niacinamide
6.94 mgvs14.5 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
18%0.9mg
Vitamin B5
23%1.15mg
Pantothenic acid
0.9 mgvs1.15 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
106%1.4mg
Vitamin B6
119%1.54mg
Pyridoxine
1.4 mgvs1.54 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 .

Find Breakfast Cereals rich in Vitamin B7
19%76.6μg
Vitamin B9
74%296μg
Folates and Folic Acid
76.6 μgvs296 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
3.85%3.47mg
Vitamin C
1.1%0.97mg
Ascorbic acid
3.47 mgvs0.97 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D
8.67%1.3mg
Vitamin E
3.7%0.56mg
Tocopherols and Tocotrienols
1.3 mgvs0.56 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin E
2.17%2.6μg
Vitamin K
2.66%3.2μg
Phytomenadione or phylloquinone
2.6 μgvs3.2 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, UNCLE SAM CEREALvs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry
13.7%137mg
Calcium
32.6%326mg
137 mgvs326 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium
121%1.1mg
Copper
49%0.44mg
1.1 mgvs0.44 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
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
72.8%5.82mg
Iron
158%12.6mg
5.82 mgvs12.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Iron
71%298mg
Magnesium
27%114mg
298 mgvs114 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
227%5.2mg
Manganese
123%2.84mg
5.2 mgvs2.84 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
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
77.2%540mg
Phosphorus
58%406mg
540 mgvs406 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus
19%645mg
Potassium
14.7%500mg
645 mgvs500 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
232%128μg
Selenium
7.32%4.03μg
128 μgvs4.03 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
20%298mg
Sodium
40.7%611mg
298 mgvs611 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
51%5.6mg
Zinc
25%2.75mg
5.6 mgvs2.75 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.17%6.4g
Water
0.32%11.7g
6.4 gvs11.7 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, UNCLE SAM CEREAL vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:
Comparing minerals per 500 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cereals ready-to-eat, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dryCereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, 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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