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

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Cereals, WHEATENA, dry	14%	7%	79%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Energy	30.3% 880kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	79.6% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	582% 756g	130g per day for Men 19-50 years
Sugars	120% 87g	22% 16g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	337% 128g	38g per day for Men 19-50 years
Protein	35.4% 20g	234% 131g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Vitamin A	153% 1380μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	220% 35.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	54.2% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.53mg	92% 1.2mg	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	125% 500μg	148% 590μg	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	1.1% 1mg	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	6% 0.9mg	229% 34.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Calcium	56% 560mg	500% 5000mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	367% 3.3mg	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	276% 22mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	203% 4.66mg	2288% 52.6mg	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	91% 640mg	549% 3840mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	145% 4920mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1285% 707μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	401% 44mg	11mg per day for Men 19-50 years
Water	21% 784g	1.76% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals, WHEATENA, dry:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 138 times more Vitamin A, 2.6 times more Vitamin B1 and 2.1 times more Vitamin B6 than Cereals, WHEATENA, dry.
• While Cereals, WHEATENA, dry contain 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 38.2 times more Vitamin E and 4.6 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Cereals, WHEATENA, dry have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Cereals, WHEATENA, dry have insufficient amounts of Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals, WHEATENA, dry:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 8.5 times more Sodium and 12.1 times more Water than Cereals, WHEATENA, dry.
• While Cereals, WHEATENA, dry contain 8.9 times more Calcium, 4.5 times more Copper, 1.6 times more Iron, 6.8 times more Magnesium, 11.3 times more Manganese, 6 times more Phosphorus, 5.8 times more Potassium, 44.2 times more Selenium and 10.5 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 5.4 times more Sugars than Cereals, WHEATENA, dry.
• While Cereals, WHEATENA, dry contain 4.1 times more Energy, 3.1 times more Fat, 2.9 times more Saturated Fat, 12.1 times more Omega 3, 4.7 times more Omega 6, 4.2 times more Carbohydrate, 9.8 times more Fiber and 6.6 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Cereals, WHEATENA, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.