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

Macros Ratio

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

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	13% 381kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	20% 19.2g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	9.53% 3.05g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	38% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.2g	232% 302g	130g per day for Men 19-50 years
Sugars	34.5% 25g	139% 101g	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	NA	1.26% 0.91g	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 97g	g per day for Men 19-50 years
Fiber	21% 7.94g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	48.5% 437μg	194% 1746μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	247% 2.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.5% 8.55mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	269% 3.5mg	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	47.6% 191μg	190% 758μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	24.2% 242mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	133% 1.2mg	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	105% 8.37mg	420% 33.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	445% 10.2mg	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	45.4% 318mg	183% 1278mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	115% 1723mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	82.6% 9.1mg	11mg per day for Men 19-50 years
Water	8.23% 305g	0.74% 27.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water versus 14 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry 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, prepared with water vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 14 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 4 times more Vitamin A, 4.5 times more Vitamin B1, 4.2 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B5, 4 times more Vitamin B6, 4 times more Vitamin B9 and 4.2 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin E
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry 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, prepared with water vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 11.1 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 14 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 3.8 times more Calcium, 3.7 times more Copper, 4 times more Iron, 3.8 times more Magnesium, 4 times more Manganese, 4 times more Phosphorus, 4 times more Potassium, 4 times more Selenium, 3.9 times more Sodium and 4 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 3.8 times more Energy, 4 times more Fat, 4 times more Saturated Fat, 4 times more Omega 3, 4 times more Omega 6, 4 times more Carbohydrate, 4 times more Sugars, 4 times more Fiber and 4 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3