Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	126% 3660kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	27.5% 8.8g	7.06% 2.26g	32g per day for Men 19-50 years
Omega 3	NA	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	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	590% 767g	89.8% 117g	130g per day for Men 19-50 years
Sugars	398% 289g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.9g	g per day for Men 19-50 years
Fiber	218% 83g	44.7% 17g	38g per day for Men 19-50 years
Protein	154% 86.2g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	NA	144% 1300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	608% 7.3mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	800% 10.4mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	763% 122mg	189% 30.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	754% 9.8mg	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	513% 2050μg	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	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.2mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	243% 2430mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	NA	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	1098% 87.8mg	745% 59.6mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	NA	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	420% 2940mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	NA	91% 50μg	55μg per day for Men 19-50 years
Sodium	303% 4540mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	1.8% 66.2g	22.7% 840g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Prepared Fortified Instant Oats per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, 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, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Prepared Fortified Instant Oats:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 2.8 times more Vitamin B1, 4.8 times more Vitamin B2, 4 times more Vitamin B3, 3.4 times more Vitamin B6, 4.7 times more Vitamin B9 and 6 times more Vitamin E than Prepared Fortified Instant Oats.
• 1 kilogram of Prepared Fortified Instant Oats have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Prepared Fortified Instant Oats:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 3 times more Calcium, 1.5 times more Iron, 3.3 times more Magnesium, 3.8 times more Phosphorus, 5.4 times more Potassium, 9.3 times more Sodium and 3.2 times more Zinc than Prepared Fortified Instant Oats.
• While 1 kg of Prepared Fortified Instant Oats contains 12.7 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• 1 kilogram of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 5.4 times more Energy, 3.4 times more Fat, 3.9 times more Saturated Fat, 6.6 times more Carbohydrate, 62.8 times more Sugars, 4.9 times more Fiber and 3.6 times more Protein than Prepared Fortified Instant Oats.