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

Macros Ratio

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

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	10.6% 308kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	43.7% 7.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	265% 345g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	158% 115g	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	1.44% 1.04g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 111g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	95% 36.3g	38g per day for Men 19-50 years
Protein	19% 10.8g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	222% 1996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.8% 13.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	308% 4mg	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	50% 200μg	217% 866μg	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	2.1% 0.32mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	36.3% 363mg	106% 1061mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	152% 1.37mg	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	338% 27mg	480% 38.4mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	509% 11.7mg	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	50% 349mg	209% 1461mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	52.8% 29μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	131% 1969mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	10.3% 381g	0.85% 31.4g	3700g per day for Men 19-50 years

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

• Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 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, 7.1 times more Vitamin E and 4.8 times more Vitamin K than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Prepared Fortified Instant Oats have 12.1 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 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.

Comparison of macro-nutrients per 1 pound:

• Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 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.
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.