Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Cereals, whole wheat hot natural cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Energy	13.8% 399kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	25% 4.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.2g	262% 341g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	2.63% 1.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	113% 43g	38g per day for Men 19-50 years
Protein	16% 9g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Vitamin A	69.6% 626μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.7% 0.81mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	139% 22.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	136% 1.77mg	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	56.7% 227μg	88.5% 354μg	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	0.5% 0.45mg	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	2.72% 0.41mg	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Calcium	25.4% 254mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	231% 2.08mg	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	125% 10mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	132% 553mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	631% 14.5mg	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	41.5% 290mg	246% 1719mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	583% 321μg	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	110% 12mg	11mg per day for Men 19-50 years
Water	9.6% 356g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Cereals, whole wheat hot natural cereal, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, with raisins and spice, prepared with water versus 1 lb of Cereals, whole wheat hot natural cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals, whole wheat hot natural cereal, dry:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has more Vitamin A than Cereals, whole wheat hot natural cereal, dry.
• While 1 lb of Cereals, whole wheat hot natural cereal, dry contains 2.2 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 4.9 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 14.6 times more Vitamin E and 4.8 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals, whole wheat hot natural cereal, dry:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 1.4 times more Calcium, 55.5 times more Sodium and 7.9 times more Water than Cereals, whole wheat hot natural cereal, dry.
• While 1 lb of Cereals, whole wheat hot natural cereal, dry contains 6.2 times more Copper, 1.5 times more Iron, 6.4 times more Magnesium, 6.9 times more Manganese, 5.9 times more Phosphorus, 4.6 times more Potassium, 44.2 times more Selenium and 6.3 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 20.7 times more Sugars than Cereals, whole wheat hot natural cereal, dry.
• While 1 lb of Cereals, whole wheat hot natural cereal, dry contains 3.9 times more Energy, 2.1 times more Fat, 8.3 times more Omega 3, 3.2 times more Omega 6, 4.2 times more Carbohydrate, 7.3 times more Fiber and 5.7 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3 and Omega 6