Comparing Nutrients in 1 pound Prepared Fortified Instant Oats VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	10.6% 308kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	6.24% 1.06g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	NA	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	19% 10.8g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.8% 13.7mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	6.63% 0.086mg	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	7.94% 31.8μg	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	NA	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, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	36.3% 363mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	26.2% 0.24mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	162% 3.73mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	NA	55μg per day for Men 19-50 years
Sodium	15% 222mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	10.3% 381g	10.5% 387g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Cereals, WHEATENA, cooked with water per 1 lb

Compare the macro and micronutrient content in 1 lb of Prepared Fortified Instant Oats versus 1 lb of Cereals, WHEATENA, cooked 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, WHEATENA, cooked with water:

• 1 pound of Prepared Fortified Instant Oats has 26 times more Vitamin B1, 10.8 times more Vitamin B2, 5.5 times more Vitamin B3, 7.5 times more Vitamin B5, 15.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cereals, WHEATENA, cooked with water.
• 1 pound of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Prepared Fortified Instant Oats as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Prepared Fortified Instant Oats vs Cereals, WHEATENA, cooked with water:

• 1 pound of Prepared Fortified Instant Oats has 1.3 times more Copper, 10.6 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 24.5 times more Sodium than Cereals, WHEATENA, cooked with water.
• While 1 lb of Cereals, WHEATENA, cooked with water contains 1.5 times more Manganese and 1.3 times more Potassium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, WHEATENA, cooked with water contain similar levels of Calcium, Zinc 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 1.2 times more Energy and 1.8 times more Omega 6 than Cereals, WHEATENA, cooked with water.
• While 1 lb of Cereals, WHEATENA, cooked with water contains 1.6 times more Fiber than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, WHEATENA, cooked with water offer comparable quantities of Carbohydrate and Protein per one pound.
• 1 pound of Cereals, WHEATENA, cooked with water provide inadequate amounts of Energy and Omega 6
• Both Prepared Fortified Instant Oats as well as Cereals, WHEATENA, cooked with water provide inadequate amounts of Omega 3 in one pound.