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

Macros Ratio

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

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	127% 3690kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.4g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	24% 7.68g	7.06% 2.26g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	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	585% 761g	89.8% 117g	130g per day for Men 19-50 years
Sugars	349% 253g	6.34% 4.6g	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	3.17% 2.3g	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	% 3g	% 0g	g per day for Men 19-50 years
Sucrose	% 245g	% 2.9g	g per day for Men 19-50 years
Fiber	211% 80g	44.7% 17g	38g per day for Men 19-50 years
Protein	170% 95g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	489% 4400μg	144% 1300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	623% 7.5mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	576% 7.5mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	569% 91mg	189% 30.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.83mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	678% 8.8mg	223% 2.9mg	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	478% 1910μg	110% 440μg	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	33.3% 5mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	234% 2340mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	73.3% 0.66mg	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	1058% 84.6mg	745% 59.6mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	1122% 26mg	243% 5.6mg	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	460% 3220mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	289% 4340mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	208% 23mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	1.87% 69.2g	22.7% 840g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 3.4 times more Vitamin A, 2.9 times more Vitamin B1, 3.5 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B5, 3 times more Vitamin B6, 4.3 times more Vitamin B9 and 7.1 times more Vitamin E than Prepared Fortified Instant Oats.
• 1 kilogram of Prepared Fortified Instant Oats have insufficient amounts of Vitamin E
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 2.9 times more Calcium, 4.6 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 4.6 times more Manganese, 4.2 times more Phosphorus, 4.7 times more Potassium, 1.3 times more Selenium, 8.9 times more Sodium and 3.7 times more Zinc than Prepared Fortified Instant Oats.
• While 1 kg of Prepared Fortified Instant Oats contains 12.1 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 1 kilogram of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 5.4 times more Energy, 3.6 times more Fat, 3.4 times more Saturated Fat, 4.7 times more Omega 3, 4 times more Omega 6, 6.5 times more Carbohydrate, 55.1 times more Sugars, 4.7 times more Fiber and 4 times more Protein than Prepared Fortified Instant Oats.
• 1 kilogram of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3