Comparing Nutrients in 14 ounces Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	49.5% 1437kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.34g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	234% 305g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	158% 115g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.55% 0.4g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	104% 39.7g	86.7% 33g	38g per day for Men 19-50 years
Protein	84.5% 47.3g	61% 34.2g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	340% 3064μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	318% 4.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	303% 48.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	299% 3.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	203% 814μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.5% 2.02mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	139% 1393mg	96% 964mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1226% 98mg	436% 35mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	584% 13.4mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	240% 1679mg	167% 1167mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	38% 1298mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	NA	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	120% 1802mg	1500mg per day for Men 19-50 years
Zinc	91% 9.96mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	0.71% 26.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Fortified Instant Oats versus 14 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 14 ounces of Fortified Instant Oats have 1.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 1.6 times more Vitamin B1, 20.8 times more Vitamin B2, 11.8 times more Vitamin B3, 12.3 times more Vitamin B6 and 6.4 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 14 ounces of Fortified Instant Oats have 1.4 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 2.1 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fortified Instant Oats have 1.5 times more Fat, 1.5 times more Saturated Fat, 1.2 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 19.2 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry offer comparable quantities of Energy and Carbohydrate per 14 ounces.