Nutrition Comparison Tool
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Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
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Whole Milk (Full Fat)
×
Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 8% DV 159 calories
  • Whole Milk (Full Fat) 16oz glass (x1) 15% DV 298 calories
  • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 10% DV 208 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 4% DV 3.2g
  • Whole Milk (Full Fat) 16oz glass (x1) 20% DV 15.9g
  • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 11% DV 8.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 10% DV 27.3g
  • Whole Milk (Full Fat) 16oz glass (x1) 9% DV 23.4g
  • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 9% DV 25.9g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 11% DV 5.5g
  • Whole Milk (Full Fat) 16oz glass (x1) 31% DV 15.4g
  • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 16% DV 7.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 0% DV 0mg
  • Whole Milk (Full Fat) 16oz glass (x1) 16% DV 48.8mg
  • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 10% DV 30mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 3% DV 0.53g
  • Whole Milk (Full Fat) 16oz glass (x1) 46% DV 9.1g
  • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 26% DV 5.3g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 14% DV 4g
  • Whole Milk (Full Fat) 16oz glass (x1) 0% DV 0g
  • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 7% DV 2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 2% DV 1.1g
  • Whole Milk (Full Fat) 16oz glass (x1) 49% DV 24.6g
  • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 48% DV 23.8g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 77% DV 13.9mg
  • Whole Milk (Full Fat) 16oz glass (x1) 1% DV 0.15mg
  • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 3% DV 0.6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 14% DV 187.2mg
  • Whole Milk (Full Fat) 16oz glass (x1) 42% DV 551.4mg
  • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 22% DV 280mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 3% DV 142.7mg
  • Whole Milk (Full Fat) 16oz glass (x1) 14% DV 644.2mg
  • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 9% DV 417.5mg
Comparison Table

Table Legend

  1. Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
  2. Whole Milk (Full Fat)
  3. Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 234 488 250
Calories
(%DV)		 159
(8%)		 298
(15%)		 208
(10%)
Fat (g)
(%DV)		 3.2
(4%)		 15.9
(20%)		 8.5
(11%)
Protein (g)
(%DV)		 5.5
(11%)		 15.4
(31%)		 7.9
(16%)
Carbohydrate (g)
(%DV)		 27.3
(10%)		 23.4
(9%)		 25.9
(9%)
Sugars (g)
(%DV)		 1.1
(2%)		 24.6
(49%)		 23.8
(48%)
Fiber (g)
(%DV)		 4
(14%)		 0
(0%)		 2
(7%)
Cholesterol (mg)
(%DV)		 0
(0%)		 48.8
(16%)		 30
(10%)
Saturated Fats (g)
(%DV)		 0.53
(3%)		 9.1
(46%)		 5.3
(26%)
Net-Carbs (g) 23.3
23.4
23.8
Trans Fatty Acids (g) 0.01
--
--
  Minerals
Food # 1 2 3
Weight (g) 234 488 250
Calcium (mg)
(%DV)		 187.2
(14%)		 551.4
(42%)		 280
(22%)
Iron, Fe (mg)
(%DV)		 13.9
(77%)		 0.15
(1%)		 0.6
(3%)
Potassium, K (mg)
(%DV)		 142.7
(3%)		 644.2
(14%)		 417.5
(9%)
Magnesium (mg)
(%DV)		 60.8
(14%)		 48.8
(12%)		 32.5
(8%)
Phosphorus, P (mg)
(%DV)		 180.2
(14%)		 409.9
(33%)		 252.5
(20%)
Sodium (mg)
(%DV)		 114.7
(5%)		 209.8
(9%)		 150
(6%)
Zinc, Zn (mg)
(%DV)		 1.5
(13%)		 1.8
(16%)		 1
(9%)
Copper, Cu (mg)
(%DV)		 0.15
(17%)		 0.12
(14%)		 0.16
(18%)
Manganese (mg)
(%DV)		 1.3
(57%)		 0.02
(1%)		 0.19
(8%)
Selenium, Se (mcg)
(%DV)		 11.7
(21%)		 18.1
(33%)		 4.8
(9%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 13
(0%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
165.9
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 234 488 250
Vitamin A, RAE (mcg)
(%DV)		 304.2
(34%)		 224.5
(25%)		 67.5
(8%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 2.3
(3%)
Thiamin (B1) (mg)
(%DV)		 0.61
(51%)		 0.22
(19%)		 0.09
(8%)
Riboflavin (B2) (mg)
(%DV)		 0.5
(39%)		 0.82
(63%)		 0.41
(31%)
Niacin (B3) (mg)
(%DV)		 7.1
(44%)		 0.43
(3%)		 0.31
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.74
(15%)		 1.8
(36%)		 0.74
(15%)
Vitamin B6 (mg)
(%DV)		 0.68
(40%)		 0.18
(10%)		 0.1
(6%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 103
(26%)		 24.4
(6%)		 12.5
(3%)
Folic acid (mcg)
(%)		 91.3
(23%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 11.7
(3%)		 24.4
(6%)		 12.5
(3%)
Folate DFE (mcg)
(%)		 166.1
(42%)		 24.4
(6%)		 12.5
(3%)
Choline (mg)
(%DV)		 11
(2%)		 69.8
(13%)		 42.5
(8%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 2.2
(92%)		 0.83
(34%)
Retinol (mcg) 304.2
219.6
65
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 34.2
(0%)		 17.5
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 1013.2 790.6 245
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.16
(1%)		 0.34
(2%)		 0.18
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 6.3
(32%)		 3.3
(16%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
6.3
3.3
Vitamin D (IU)
(%DV)		 0
(0%)		 248.9
(31%)		 127.5
(16%)
Vitamin K (mcg)
(%DV)		 0.94
(1%)		 1.5
(1%)		 0.75
(1%)
Vitamin K1 (mcg) 0
0
--
Menaquinone-4 (K2) (mcg) --
4.9
--
  Other
Food # 1 2 3
Weight (g) 234 488 250
Water (g) 196.6
430.1
205.8
Ash (g) 1
3
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
2.5
Theobromine (mg) 0
0
57.5
PRAL score 2.34
0.65
-0.08
  Carbohydrates
Food # 1 2 3
Weight (g) 234 488 250
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.68
0
--
Glucose (Dextrose) (g) 0
0
--
Fructose (g) 0
0
--
Lactose (g) 0
24.6
--
Maltose (g) 0
0
--
Galactose (g) 0.37
0
--
Starch (g) 24.3
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 234 488 250
Monounsaturated Fats (g) 0.915
3.963
2.475
Polyunsaturated Fats (g) 0.997
0.952
0.31
Omega 3s (g)
(%AI)		 0.028
(2%)		 0.366
(23%)		 0.115
(7%)
Omega 6s (g)
(%AI)		 0.962
(6%)		 0.586
(3%)		 0.195
(1%)
Omega 3 to Omega 6 Ratio 0.03
0.63
0.59
Omega 6 to Omega 3 Ratio 34.25
1.6
1.7
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0.366
0.253
Caproic (6:0) (g) 0
0.366
0.15
Caprylic Acid (8:0) (g) 0
0.366
0.088
Capric Acid (10:0) (g) 0
0.366
0.195
Lauric Acid (12:0) (g) 0
0.376
0.22
Tridecanoic Acid (13:0) (g) --
0
--
Myristic Acid (14:0) (g) 0.005
1.449
0.788
Pentadecanoic Acid (15:0) (g) 0
0
--
Palmitic Acid (16:0) (g) 0.473
4.046
2.223
Margaric Acid (17:0) (g) 0.002
0
--
Stearic Acid (18:0) (g) 0.042
1.781
1.165
Arachidic Acid (20:0) (g) 0.005
0
--
Behenic Acid (22:0) (g) 0
0
--
Lignoceric Acid (24:0) (g) --
0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.005
0
0.178
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0
--
--
Oleic Acid (18:1) (g) 0.887
3.963
2.18
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.019
0
0
Docosenoic Acid (22:1) (g) 0.002
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.962
0.586
0.195
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.028
0.366
0.115
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 234 488 250
Essential  
Histidine (mg)
(%RDI)		 133
(19%)		 464
(66%)		 240
(34%)
Isoleucine (mg)
(%RDI)		 246
(18%)		 795
(57%)		 410
(29%)
Leucine (mg)
(%RDI)		 468
(17%)		 1459
(53%)		 750
(27%)
Lysine (mg)
(%RDI)		 316
(15%)		 1288
(61%)		 663
(32%)
Methionine (mg)
(%RDI)		 94
(13%)		 405
(56%)		 208
(29%)
Phenylalanine (mg)
(%RDI)		 304
(35%)		 795
(91%)		 410
(47%)
Threonine (mg)
(%RDI)		 194
(18%)		 654
(62%)		 338
(32%)
Tryptophan (mg)
(%RDI)		 94
(33%)		 195
(70%)		 103
(37%)
Valine (mg)
(%RDI)		 353
(19%)		 1005
(55%)		 520
(29%)
Conditional  
Arginine (mg) 414
439
228
Cystine (mg)
(%RDI)		 201
(70%)		 93
(32%)		 48
(17%)
Glycine (mg) 328
303
158
Proline (mg) 236
1518
783
Tyrosine (mg)
(%RDI)		 199
(23%)		 776
(89%)		 400
(46%)
Non-Essential  
Alanine (mg) 281
522
268
Aspartic acid (mg) 636
1318
678
Betaine (mg) --
3
--
Glutamic acid (mg) 1353
3455
1780
Hydroxyproline (mg) --
--
--
Serine (mg) 321
927
478
Data Source
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Whole Milk (Full Fat)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.