Nutrition Comparison Tool
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Cereals, QUAKER, Instant Oatmeal Organic, Regular
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Cooked Oatmeal
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cereals, QUAKER, Instant Oatmeal Organic, Regular 1 packet (x1) 8% DV 150 calories
  • Cooked Oatmeal 1 cup (x1) 8% DV 166 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cereals, QUAKER, Instant Oatmeal Organic, Regular 1 packet (x1) 3% DV 2.6g
  • Cooked Oatmeal 1 cup (x1) 5% DV 3.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cereals, QUAKER, Instant Oatmeal Organic, Regular 1 packet (x1) 10% DV 27.5g
  • Cooked Oatmeal 1 cup (x1) 10% DV 28.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cereals, QUAKER, Instant Oatmeal Organic, Regular 1 packet (x1) 13% DV 6.6g
  • Cooked Oatmeal 1 cup (x1) 12% DV 5.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cereals, QUAKER, Instant Oatmeal Organic, Regular 1 packet (x1) 0% DV 0mg
  • Cooked Oatmeal 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cereals, QUAKER, Instant Oatmeal Organic, Regular 1 packet (x1) 2% DV 0.46g
  • Cooked Oatmeal 1 cup (x1) 4% DV 0.73g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cereals, QUAKER, Instant Oatmeal Organic, Regular 1 packet (x1) 14% DV 4g
  • Cooked Oatmeal 1 cup (x1) 14% DV 4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cereals, QUAKER, Instant Oatmeal Organic, Regular 1 packet (x1) 1% DV 0.41g
  • Cooked Oatmeal 1 cup (x1) 1% DV 0.63g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cereals, QUAKER, Instant Oatmeal Organic, Regular 1 packet (x1) 10% DV 1.7mg
  • Cooked Oatmeal 1 cup (x1) 12% DV 2.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cereals, QUAKER, Instant Oatmeal Organic, Regular 1 packet (x1) 2% DV 21.3mg
  • Cooked Oatmeal 1 cup (x1) 2% DV 21.1mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cereals, QUAKER, Instant Oatmeal Organic, Regular 1 packet (x1) 3% DV 143.5mg
  • Cooked Oatmeal 1 cup (x1) 3% DV 163.8mg
Comparison Table

Table Legend

  1. Cereals, QUAKER, Instant Oatmeal Organic, Regular
  2. Cooked Oatmeal
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 41 234
Calories
(%DV)		 150
(8%)		 166
(8%)
Fat (g)
(%DV)		 2.6
(3%)		 3.6
(5%)
Protein (g)
(%DV)		 6.6
(13%)		 5.9
(12%)
Carbohydrate (g)
(%DV)		 27.5
(10%)		 28.1
(10%)
Sugars (g)
(%DV)		 0.41
(1%)		 0.63
(1%)
Fiber (g)
(%DV)		 4
(14%)		 4
(14%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.46
(2%)		 0.73
(4%)
Net-Carbs (g) 23.5
24.1
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 41 234
Calcium (mg)
(%DV)		 21.3
(2%)		 21.1
(2%)
Iron, Fe (mg)
(%DV)		 1.7
(10%)		 2.1
(12%)
Potassium, K (mg)
(%DV)		 143.5
(3%)		 163.8
(3%)
Magnesium (mg)
(%DV)		 60.7
(14%)		 63.2
(15%)
Phosphorus, P (mg)
(%DV)		 194.3
(16%)		 180.2
(14%)
Sodium (mg)
(%DV)		 1.6
(0%)		 9.4
(0%)
Zinc, Zn (mg)
(%DV)		 1.3
(11%)		 2.3
(21%)
Copper, Cu (mg)
(%DV)		 --
(--%)		 0.17
(19%)
Manganese (mg)
(%DV)		 --
(--%)		 1.4
(59%)
Selenium, Se (mcg)
(%DV)		 --
(--%)		 12.6
(23%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 167.5
(4%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
0.47
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 41 234
Vitamin A, RAE (mcg)
(%DV)		 --
(--%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.3
(25%)		 0.18
(15%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(4%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 0.32
(2%)		 0.53
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 0.73
(15%)
Vitamin B6 (mg)
(%DV)		 0.05
(3%)		 0.01
(1%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 13.1
(3%)		 14
(4%)
Folic acid (mcg)
(%)		 --
(--%)		 0
(0%)
Food Folate (mcg)
(%)		 13.1
(3%)		 14
(4%)
Folate DFE (mcg)
(%)		 --
(--%)		 14
(4%)
Choline (mg)
(%DV)		 --
(--%)		 17.3
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) --
0
Carotene, beta (mcg)
(%RDA)		 --
(--%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 0
(0%)
Vitamin A, IU (IU) 0 0
Lycopene (mcg) --
0
Lut + Zeaxanthin (mcg) --
421.2
Vitamin E (mg)
(%DV)		 0.19
(1%)		 0.19
(1%)
Vitamin D (mcg)
(%DV)		 --
(--%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 --
(--%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 0.7
(1%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 41 234
Water (g) 3.6
195.6
Ash (g) 0.78
0.8
Alcohol (g) --
0
Caffeine (mg) --
0
Theobromine (mg) --
0
PRAL score 5.5
4.19
  Carbohydrates
Food # 1 2
Weight (g) 41 234
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.59
Glucose (Dextrose) (g) --
0
Fructose (g) --
0
Lactose (g) --
0
Maltose (g) --
0
Galactose (g) --
0.05
Starch (g) --
27.1
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 41 234
Monounsaturated Fats (g) 0.812
1.018
Polyunsaturated Fats (g) 0.943
1.308
Omega 3s (g)
(%AI)		 --
(--%)		 0.042
(3%)
Omega 6s (g)
(%AI)		 --
(--%)		 1.264
(7%)
Omega 3 to Omega 6 Ratio --
0.03
Omega 6 to Omega 3 Ratio --
30
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.042
(3%)
Eicosapentaenoic Acid (EPA) (g) --
0
Docosapentaenoic Acid (DPA) (g) --
0
Docosahexaenoic Acid (DHA) (g) --
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
1.264
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
Caproic (6:0) (g) --
0
Caprylic Acid (8:0) (g) --
0
Capric Acid (10:0) (g) --
0
Lauric Acid (12:0) (g) --
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) --
0.012
Pentadecanoic Acid (15:0) (g) --
0
Palmitic Acid (16:0) (g) --
0.655
Margaric Acid (17:0) (g) --
0.002
Stearic Acid (18:0) (g) --
0.049
Arachidic Acid (20:0) (g) --
0.005
Behenic Acid (22:0) (g) --
0.005
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) --
0.007
cis-Palmitoleic Acid (16:1 cis) (g) --
0.007
Heptadecenoic Acid (17:1) (g) --
0
Oleic Acid (18:1) (g) --
0.987
c-Oleic Acid (18:1 cis) (g) --
0.987
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) --
0.023
Docosenoic Acid (22:1) (g) --
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) --
1.266
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
0.002
Octadecatrienoic (undiff) (g) --
0.042
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) --
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) --
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
0.002
t-Monoenoic Fats (g) --
0
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
0
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
Weight (g) 41 234
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 126
(18%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 271
(19%)
Leucine (mg)
(%RDI)		 --
(--%)		 505
(19%)
Lysine (mg)
(%RDI)		 --
(--%)		 316
(15%)
Methionine (mg)
(%RDI)		 --
(--%)		 108
(15%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 332
(38%)
Threonine (mg)
(%RDI)		 --
(--%)		 225
(21%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 94
(33%)
Valine (mg)
(%RDI)		 --
(--%)		 374
(21%)
Conditional  
Arginine (mg) --
391
Cystine (mg)
(%RDI)		 --
(--%)		 227
(79%)
Glycine (mg) --
344
Proline (mg) --
225
Tyrosine (mg)
(%RDI)		 --
(--%)		 236
(27%)
Non-Essential  
Alanine (mg) --
290
Aspartic acid (mg) --
707
Betaine (mg) --
7
Glutamic acid (mg) --
1458
Hydroxyproline (mg) --
--
Serine (mg) --
353
Data Source
Cereals, QUAKER, Instant Oatmeal Organic, Regular
USDA Food Data Central Standard Release (Common)
Cooked Oatmeal
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.