Comparing Nutrients in 1 kilogram Fortified Instant Oats VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	125% 3620kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	24% 7.68g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	96% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	535% 695g	585% 761g	130g per day for Men 19-50 years
Sugars	20.7% 15g	349% 253g	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	1.38% 1g	3.17% 2.3g	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	% 1g	% 3g	g per day for Men 19-50 years
Sucrose	% 10g	% 245g	g per day for Men 19-50 years
Fiber	263% 100g	211% 80g	38g per day for Men 19-50 years
Protein	213% 119g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	858% 7720μg	489% 4400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	371% 4.45mg	623% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	576% 7.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.7% 10.4mg	569% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	177% 8.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	678% 8.8mg	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	80% 320μg	478% 1910μg	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	34% 5.1mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	351% 3510mg	234% 2340mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	336% 3.02mg	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	3090% 247mg	1058% 84.6mg	8mg per day for Men 19-50 years
Magnesium	305% 1280mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	1472% 34mg	1122% 26mg	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	604% 4230mg	460% 3220mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	422% 232μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	147% 2200mg	289% 4340mg	1500mg per day for Men 19-50 years
Zinc	228% 25mg	208% 23mg	11mg per day for Men 19-50 years
Water	2.4% 89.2g	1.87% 69.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Cereals, oats, instant, fortified, with cinnamon and spice, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Fortified Instant Oats versus 1 kg 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 1 kilogram of Fortified Instant Oats vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 1 kilogram of Fortified Instant Oats has 1.8 times more Vitamin A and 1.4 times more Vitamin B5 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 1.7 times more Vitamin B1, 15 times more Vitamin B2, 8.8 times more Vitamin B3, 11 times more Vitamin B6 and 6 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, dry provide similar amounts of Vitamin E per one kilogram.
• Both Dry Plain Fortified Instant Oats 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 one kilogram.

Comparing minerals per 1 kilogram for Fortified Instant Oats vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 1 kilogram of Fortified Instant Oats has 1.5 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 3.6 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 2 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Copper and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fortified Instant Oats has 1.4 times more Fat, 1.8 times more Saturated Fat, 1.3 times more Omega 3, 1.5 times more Omega 6, 1.3 times more Fiber and 1.3 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 16.9 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, dry offer comparable quantities of Energy and Carbohydrate per one kilogram.