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

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Cooked Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	24.5% 710kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	24% 7.68g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	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	92% 120g	585% 761g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	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	0% 0g	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	% 0g	% 3g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 245g	g per day for Men 19-50 years
Fiber	44.7% 17g	211% 80g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	489% 4400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	623% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	576% 7.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	569% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	177% 8.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	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	15% 60μg	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	5.33% 0.8mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	9% 90mg	234% 2340mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	336% 3.02mg	0.9mg per day for Men 19-50 years
Fluoride	18% 716μg	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	113% 9mg	1058% 84.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	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	110% 770mg	460% 3220mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	289% 4340mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	208% 23mg	11mg per day for Men 19-50 years
Water	22.6% 836g	1.87% 69.2g	3700g per day for Men 19-50 years

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

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

• 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains more Vitamin A, 9.8 times more Vitamin B1, 46.8 times more Vitamin B2, 40.5 times more Vitamin B3, 2.8 times more Vitamin B5, 176.4 times more Vitamin B6, 31.8 times more Vitamin B9 and 6.3 times more Vitamin E than Boiled Regular Oats.
• 1 kilogram of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Boiled Regular Oats 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 Cooked Oats vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 1 kilogram of Cooked Oats has 12.1 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 26 times more Calcium, 4.1 times more Copper, 9.4 times more Iron, 3.4 times more Magnesium, 4.4 times more Manganese, 4.2 times more Phosphorus, 4.1 times more Potassium, 108.5 times more Sodium and 2.3 times more Zinc than Boiled Regular Oats.
• Both Cooked Oats and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Selenium per one kilogram.
• 1 kilogram of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 5.2 times more Energy, 3.2 times more Fat, 2.5 times more Saturated Fat, 3.1 times more Omega 3, 3 times more Omega 6, 6.3 times more Carbohydrate, 93.8 times more Sugars, 4.7 times more Fiber and 3.8 times more Protein than Boiled Regular Oats.
• 1 kilogram of Cooked Oats provide inadequate amounts of Omega 3