Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	33% 960kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	24% 7.68g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	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	146% 190g	585% 761g	130g per day for Men 19-50 years
Sugars	87% 63g	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	NA	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	NA	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 245g	g per day for Men 19-50 years
Fiber	52.6% 20g	211% 80g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	122% 1100μg	489% 4400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	623% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	576% 7.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	569% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	177% 8.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	120% 480μg	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	8% 1.2mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	61% 610mg	234% 2340mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	264% 21mg	1058% 84.6mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	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	114% 800mg	460% 3220mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	289% 4340mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	208% 23mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.87% 69.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Cereals, oats, instant, fortified, with cinnamon and spice, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water 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 Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 4 times more Vitamin A, 4.5 times more Vitamin B1, 4.2 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B5, 4 times more Vitamin B6, 4 times more Vitamin B9 and 4.2 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin E
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water 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 Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water has 11.1 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 3.8 times more Calcium, 3.7 times more Copper, 4 times more Iron, 3.8 times more Magnesium, 4 times more Manganese, 4 times more Phosphorus, 4 times more Potassium, 4 times more Selenium, 3.9 times more Sodium and 4 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 3.8 times more Energy, 4 times more Fat, 4 times more Saturated Fat, 4 times more Omega 3, 4 times more Omega 6, 4 times more Carbohydrate, 4 times more Sugars, 4 times more Fiber and 4 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3