Comparing Nutrients in 14 ounces Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	50.5% 1465kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.2g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	9.53% 3.05g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	38% 6.5g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	54.7% 71g	130g per day for Men 19-50 years
Sugars	139% 101g	47.7% 34.6g	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	1.26% 0.91g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 97g	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	67.5% 38g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	194% 1746μg	61% 548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	247% 2.97mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.97mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	77.2% 1mg	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	190% 758μg	49.6% 198μg	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	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	93% 929mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	32.6% 0.29mg	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	420% 33.6mg	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	80.4% 1.85mg	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	183% 1278mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	115% 1723mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry versus 14 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 3.2 times more Vitamin A, 4.2 times more Vitamin B1, 4.9 times more Vitamin B2, 3.9 times more Vitamin B3, 4.7 times more Vitamin B5, 3.5 times more Vitamin B6, 3.8 times more Vitamin B9 and 5.6 times more Vitamin E than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin E
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 4.2 times more Calcium, 4.1 times more Copper, 3.8 times more Iron, 4.8 times more Magnesium, 5.5 times more Manganese, 5 times more Phosphorus, 3.3 times more Potassium, 4 times more Selenium, 3.9 times more Sodium and 5.5 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 14 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 11.3 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 4.2 times more Energy, 5.1 times more Fat, 5.1 times more Saturated Fat, 6.2 times more Omega 3, 5.7 times more Omega 6, 4.2 times more Carbohydrate, 2.9 times more Sugars, 6.2 times more Fiber and 4.8 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3 and Omega 6