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Nutritional info of: Cereals, QUAKER, Instant Oatmeal, low sodium, dry
vs
Cereals, whole wheat hot natural cereal, cooked with water, without salt
Breakfast.
Breakfast.

 
Official USDA name:"Cereals, QUAKER, Instant Oatmeal, low sodium, dry"
USDA Record Number:"08229"
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Food Group:Breakfast Cereals
Official USDA name:"Cereals, whole wheat hot natural cereal, cooked with water, without salt"
USDA Record Number:"08145"
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Food Group:Breakfast Cereals

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Cereals, QUAKER, Instant Oatmeal, low sodium, dry vs Cereals, whole wheat hot natural cereal, cooked with water, without salt

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

365
Calories from Fat 64
 

% Daily Value*

 

Total Fat

7g
11%
 
Saturated Fat 1g6%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

278mg
12%
 

Total Carbohydrate

67g
22%
 
Dietary Fiber 10g39%
 
Sugars 1g
 

Protein

13g
 
Vitamin A79% · Vitamin C0%
 
Calcium39% · Iron163%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

62
Calories from Fat 3
 

% Daily Value*

 

Total Fat

0g
1%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

0mg
0%
 

Total Carbohydrate

14g
5%
 
Dietary Fiber 2g6%
 
Sugars 0g
 

Protein

2g
 
Vitamin A0% · Vitamin C0%
 
Calcium1% · Iron3%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Cereals, QUAKER, Instant Oatmeal, low sodium, dry vs Cereals, whole wheat hot natural cereal, cooked with water, without salt

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories365 kcal1527 kJ18%
 
from Carbs269.2 kcal1126.17 kJ
 
from Fat63.8 kcal266.98 kJ
 
from Protein52 kcal217.57 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories62 kcal259 kJ3%
 
from Carbs51.8 kcal216.67 kJ
 
from Fat3.3 kcal14.01 kJ
 
from Protein7.2 kcal30.04 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Cereals, QUAKER, Instant Oatmeal, low sodium, dry vs Cereals, whole wheat hot natural cereal, cooked with water, without salt

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 3929 IU 79%
 
Vitamin B6 1.57 mg 78%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.64 mg 3%
 
Vitamin E, Added ~
 
Vitamin K 3.2 mcg 4%
 
Thiamin 1.17 mg 78%
 
Riboflavin 1.33 mg 78%
 
Niacin 15.72 mg 79%
 
Pantothenic Acid 0.69 mg 7%
 
Folate 315 mcg 79%
 
Folate, Food 34 mcg 8%
 
Folate, DFE 511 mcg DFE 128%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 0 IU 0%
 
Vitamin B6 0.073 mg 4%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) 0.24 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.4 mcg 0%
 
Thiamin 0.07 mg 5%
 
Riboflavin 0.05 mg 3%
 
Niacin 0.89 mg 4%
 
Pantothenic Acid ~
 
Folate 14 mcg 4%
 
Folate, Food 14 mcg 4%
 
Folate, DFE 14 mcg DFE 4%
 
Choline 4.2 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Cereals, QUAKER, Instant Oatmeal, low sodium, dry vs Cereals, whole wheat hot natural cereal, cooked with water, without salt

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 393 mg 39%
 
Iron 29.4 mg 163%
 
Magnesium 134 mg 34%
 
Phosphorus 452 mg 45%
 
Potassium 375 mg 8%
 
Sodium 278 mg 12%
 
Zinc 3.01 mg 20%
 
Copper 0.3 mg 15%
 
Manganese 4.19 mg 210%
 
Selenium 33.2 mcg 47%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 7 mg 1%
 
Iron 0.62 mg 3%
 
Magnesium 22 mg 6%
 
Phosphorus 69 mg 7%
 
Potassium 71 mg 2%
 
Sodium 0 mg 0%
 
Zinc 0.48 mg 3%
 
Copper 0.083 mg 4%
 
Manganese ~
 
Selenium 12.8 mcg 18%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Cereals, QUAKER, Instant Oatmeal, low sodium, dry vs Cereals, whole wheat hot natural cereal, cooked with water, without salt

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein13g26%
 

Essential Aminos

 
Histidine
 
Isoleucine
 
Leucine
 
Lysine
 
Methionine
 
Phenylalanine
 
Threonine
 
Tryptophan
 
Valine
 

Non-essential Aminos

 
Arginine
 
Alanine
 
Aspartate
 
Cystine
 
Glutamate
 
Glycine
 
Hydroxyproline
 
Proline
 
Serine
 
Tyrosine
 
Methionine + Cystine† ~
 
Phenylalanine + Tyrosine† ~
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein2g4%
 

Essential Aminos

 
Histidine
 
Isoleucine
 
Leucine
 
Lysine
 
Methionine
 
Phenylalanine
 
Threonine
 
Tryptophan
 
Valine
 

Non-essential Aminos

 
Arginine
 
Alanine
 
Aspartate
 
Cystine
 
Glutamate
 
Glycine
 
Hydroxyproline
 
Proline
 
Serine
 
Tyrosine
 
Methionine + Cystine† ~
 
Phenylalanine + Tyrosine† ~
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Cereals, QUAKER, Instant Oatmeal, low sodium, dry vs Cereals, whole wheat hot natural cereal, cooked with water, without salt

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates67.29g22%
 
Dietary Fiber9.8g39%
 
Starch~
 
Sugars1.09g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates13.7g5%
 
Dietary Fiber1.6g6%
 
Starch~
 
Sugars0.08g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Cereals, QUAKER, Instant Oatmeal, low sodium, dry vs Cereals, whole wheat hot natural cereal, cooked with water, without salt

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat7.09g11%
 
Total Omega-3 Fatty Acids0.123g
 
Total Omega-6 Fatty Acids2.707g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

1.253g6%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0.024g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.012g
 
Palmitic Acid   [Hexadecanoic Acid]1.143g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.073g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

2.57g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]2.557g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.013g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

2.83g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]2.707g
 
Linolenic Acid   [Octadecatrienoic Acid]0.123g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.4g1%
 
Total Omega-3 Fatty Acids0.015g
 
Total Omega-6 Fatty Acids0.187g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.06g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.058g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.002g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.057g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.057g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.202g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.187g
 
Linolenic Acid   [Octadecatrienoic Acid]0.015g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Cereals, QUAKER, Instant Oatmeal, low sodium, dry vs Cereals, whole wheat hot natural cereal, cooked with water, without salt

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water9.09g
 
Ash3.5g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water83.6g
 
Ash0.3g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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