Comparing Nutrients in 1 pound Prepared Fortified Instant Oats VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	10.6% 308kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	7.7% 1.3g	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	62.5% 81.2g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	54.5% 39.5g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	19% 10.8g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	69.6% 626μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	67.7% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.8% 13.7mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	88.3% 1.15mg	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	56.7% 227μg	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	0.5% 0.45mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	36.3% 363mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	37.3% 0.34mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	92% 2.1mg	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	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	11.3% 386mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10.3% 381g	9.6% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water per 1 lb

Compare the macro and micronutrient content in 1 lb of Prepared Fortified Instant Oats versus 1 lb of Cereals, oats, instant, fortified, with raisins and spice, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Prepared Fortified Instant Oats has 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide similar amounts of Vitamin A, Vitamin B6 and Vitamin B9 per one pound.
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Prepared Fortified Instant Oats has 1.4 times more Calcium, 2.7 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 3.1 times more Selenium and 1.5 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 1 lb of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contains 1.4 times more Potassium and 2.3 times more Sodium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain similar levels of Copper, Manganese and Water per one pound.
• 1 pound of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Prepared Fortified Instant Oats has 1.4 times more Omega 6 and 1.3 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 1 lb of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contains 1.3 times more Energy, 1.5 times more Carbohydrate and 18.9 times more Sugars than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with raisins and spice, prepared with water offer comparable quantities of Protein per one pound.
• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 6
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3 in one pound.