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

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Energy	23.4% 680kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	146% 190g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	87% 63g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.9g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	52.6% 20g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	144% 1300μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.3mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	169% 2.2mg	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	110% 440μg	120% 480μg	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	4.67% 0.7mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Calcium	80% 800mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	91% 0.82mg	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	745% 59.6mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	280% 6.43mg	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	110% 770mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	22.7% 840g	20.7% 767g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Prepared Fortified Instant Oats versus 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Prepared Fortified Instant Oats vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 1 kilogram of Prepared Fortified Instant Oats has 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide similar amounts of Vitamin A and Vitamin B9 per one kilogram.
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Prepared Fortified Instant Oats has 1.3 times more Calcium, 2.8 times more Iron and 3.1 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 2.3 times more Sodium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 1.4 times more Energy, 1.6 times more Carbohydrate and 13.7 times more Sugars than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water offer comparable quantities of Omega 6, Fiber and Protein per one kilogram.
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3 in one kilogram.