Comparing Nutrients in 14 ounces Prepared Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	9.3% 270kcal	50.4% 1461kcal	2900kcal per day for Men 19-50 years
Fat	5.56% 5.4g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	9.84% 3.15g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	36.7% 6.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	235% 305g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	164% 119g	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% 0g	0.99% 0.71g	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	% 0g	% 2.02g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 116g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	57.3% 516μg	229% 2064μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	265% 42.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	366% 4.76mg	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	43.7% 175μg	127% 508μg	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	0% 0mg	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	1.85% 0.28mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	31.8% 318mg	89.7% 897mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	104% 0.93mg	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	296% 23.7mg	408% 32.6mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	388% 8.9mg	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	43.7% 306mg	168% 1179mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	114% 62.7μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	134% 2008mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	9% 334g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 14 oz

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

Lets compare vitamin content per 14 ounces of Prepared Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 14 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 4 times more Vitamin A, 2 times more Vitamin B1, 4.2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.3 times more Vitamin B5, 4.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 6.3 times more Vitamin E than Prepared Fortified Instant Oats.
• 14 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin E
• Both Prepared Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Prepared Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 14 ounces of Prepared Fortified Instant Oats have 13.4 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 2.8 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 4 times more Manganese, 3.9 times more Phosphorus, 7 times more Potassium, 3.2 times more Selenium, 10.3 times more Sodium and 2.7 times more Zinc than Prepared Fortified Instant Oats.
• 14 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 5.4 times more Energy, 3.4 times more Fat, 3.5 times more Saturated Fat, 4.3 times more Omega 3, 3.8 times more Omega 6, 6.6 times more Carbohydrate, 65.3 times more Sugars, 4.2 times more Fiber and 3.9 times more Protein than Prepared Fortified Instant Oats.
• 14 ounces of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3