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

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	23.4% 680kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	17% 2.9g	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	138% 179g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	120% 87g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	144% 1300μg	153% 1380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.3mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	195% 2.53mg	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	125% 500μg	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	1.1% 1mg	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	6% 0.9mg	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 raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	80% 800mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	82.2% 0.74mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	203% 4.66mg	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	91% 640mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	25% 850mg	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	38% 4.2mg	11mg per day for Men 19-50 years
Water	22.7% 840g	21% 784g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Cereals, oats, instant, fortified, with raisins 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 raisins 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 raisins and spice, prepared with water:

• 1 kilogram of Prepared Fortified Instant Oats has 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide similar amounts of Vitamin A, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with raisins 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 raisins and spice, prepared with water:

• 1 kilogram of Prepared Fortified Instant Oats has 1.4 times more Calcium, 2.7 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 3.1 times more Selenium and 1.5 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contains 1.4 times more Potassium and 2.3 times more Sodium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain similar levels of Copper, Manganese 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 kilogram of Prepared Fortified Instant Oats has 1.4 times more Omega 6 and 1.3 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contains 1.3 times more Energy, 1.5 times more Carbohydrate and 18.9 times more Sugars than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with raisins and spice, prepared with water offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 6
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3 in one kilogram.