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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	50% 1453kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	NA	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 305g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	158% 115g	2.5% 1.83g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	86.7% 33g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	61% 34.2g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	NA	57.3% 516μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.13mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	303% 48.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	88.5% 1.15mg	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	203% 814μg	43.7% 175μg	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	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	96% 964mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	NA	29% 0.26mg	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	436% 35mg	296% 23.7mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	167% 1167mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	NA	36% 20μg	55μg per day for Men 19-50 years
Sodium	120% 1802mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	9% 334g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 2.8 times more Vitamin B1, 4.8 times more Vitamin B2, 4 times more Vitamin B3, 3.4 times more Vitamin B6, 4.7 times more Vitamin B9 and 6 times more Vitamin E than Prepared Fortified Instant Oats.
• 14 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

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

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 3 times more Calcium, 1.5 times more Iron, 3.3 times more Magnesium, 3.8 times more Phosphorus, 5.4 times more Potassium, 9.3 times more Sodium and 3.2 times more Zinc than Prepared Fortified Instant Oats.
• While 14 oz of Prepared Fortified Instant Oats contain 12.7 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• 14 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 5.4 times more Energy, 3.4 times more Fat, 3.9 times more Saturated Fat, 6.6 times more Carbohydrate, 62.8 times more Sugars, 4.9 times more Fiber and 3.6 times more Protein than Prepared Fortified Instant Oats.