Comparing Nutrients in 1 kilogram Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	125% 3620kcal	127% 3680kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	47.7% 46.3g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	24.8% 7.93g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	535% 695g	592% 769g	130g per day for Men 19-50 years
Sugars	20.7% 15g	414% 300g	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	2.5% 1.8g	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	% 5.1g	g per day for Men 19-50 years
Sucrose	% 10g	% 293g	g per day for Men 19-50 years
Fiber	263% 100g	189% 72g	38g per day for Men 19-50 years
Protein	213% 119g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	858% 7720μg	578% 5200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	371% 4.45mg	436% 5.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	698% 9.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.7% 10.4mg	667% 107mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	923% 12mg	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	320% 1280μg	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	34% 5.1mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	351% 3510mg	226% 2260mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	261% 2.35mg	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	1028% 82.2mg	8mg per day for Men 19-50 years
Magnesium	305% 1280mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	1472% 34mg	977% 22.5mg	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	424% 2970mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	125% 4240mg	3400mg per day for Men 19-50 years
Selenium	422% 232μg	287% 158μg	55μg per day for Men 19-50 years
Sodium	147% 2200mg	337% 5060mg	1500mg per day for Men 19-50 years
Zinc	228% 25mg	155% 17mg	11mg per day for Men 19-50 years
Water	2.4% 89.2g	1.7% 62.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Fortified Instant Oats versus 1 kg 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 1 kilogram of Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 kilogram of Fortified Instant Oats has 1.5 times more Vitamin A and 1.6 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 18.1 times more Vitamin B2, 10.3 times more Vitamin B3, 15 times more Vitamin B6 and 4 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide similar amounts of Vitamin B1 and Vitamin E per one kilogram.
• Both Dry Plain 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 one kilogram.

Comparing minerals per 1 kilogram for Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 kilogram of Fortified Instant Oats has 1.6 times more Calcium, 1.5 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Selenium and 1.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 2.3 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fortified Instant Oats has 1.5 times more Fat, 1.7 times more Saturated Fat, 1.4 times more Omega 3, 1.6 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 20 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry offer comparable quantities of Energy and Carbohydrate per one kilogram.