Comparing Nutrients in 1 pound Prepared Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	10.6% 308kcal	57.6% 1669kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	42% 7.12g	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	268% 349g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	188% 136g	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	1.13% 0.82g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 133g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	86% 32.7g	38g per day for Men 19-50 years
Protein	19% 10.8g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	262% 2359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.8% 13.7mg	302% 48.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	419% 5.44mg	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	145% 581μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	36.3% 363mg	103% 1025mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	118% 1.07mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	443% 10mg	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	192% 1347mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	130% 71.7μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	10.3% 381g	0.77% 28.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Prepared Fortified Instant Oats versus 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry 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, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 4 times more Vitamin A, 2 times more Vitamin B1, 4.2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.3 times more Vitamin B5, 4.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 6.3 times more Vitamin E than Prepared Fortified Instant Oats.
• 1 pound of Prepared Fortified Instant Oats have insufficient amounts of Vitamin E
• Both Prepared Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Prepared Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 pound of Prepared Fortified Instant Oats has 13.4 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 2.8 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 4 times more Manganese, 3.9 times more Phosphorus, 7 times more Potassium, 3.2 times more Selenium, 10.3 times more Sodium and 2.7 times more Zinc than Prepared Fortified Instant Oats.
• 1 pound of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 5.4 times more Energy, 3.4 times more Fat, 3.5 times more Saturated Fat, 4.3 times more Omega 3, 3.8 times more Omega 6, 6.6 times more Carbohydrate, 65.3 times more Sugars, 4.2 times more Fiber and 3.9 times more Protein than Prepared Fortified Instant Oats.
• 1 pound of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3