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

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Cooked Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	11% 322kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	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	42% 54.4g	265% 345g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	% 1.13g	% 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	20.6% 11.5g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	222% 1996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	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	6.8% 27.2μg	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	2.4% 0.36mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	4.1% 41mg	106% 1061mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	152% 1.37mg	0.9mg per day for Men 19-50 years
Fluoride	8.1% 325μg	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	51% 4.1mg	480% 38.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	9.34% 318mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	52.8% 29μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	131% 1969mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	10.2% 379g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats VS Cereals, oats, instant, fortified, with cinnamon and spice, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Oats versus 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains more Vitamin A, 9.8 times more Vitamin B1, 46.8 times more Vitamin B2, 40.5 times more Vitamin B3, 2.8 times more Vitamin B5, 176.4 times more Vitamin B6, 31.8 times more Vitamin B9 and 6.3 times more Vitamin E than Boiled Regular Oats.
• 1 pound of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Boiled Regular Oats as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Cooked Oats has 12.1 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 26 times more Calcium, 4.1 times more Copper, 9.4 times more Iron, 3.4 times more Magnesium, 4.4 times more Manganese, 4.2 times more Phosphorus, 4.1 times more Potassium, 108.5 times more Sodium and 2.3 times more Zinc than Boiled Regular Oats.
• Both Cooked Oats and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Selenium per one pound.
• 1 pound of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 5.2 times more Energy, 3.2 times more Fat, 2.5 times more Saturated Fat, 3.1 times more Omega 3, 3 times more Omega 6, 6.3 times more Carbohydrate, 93.8 times more Sugars, 4.7 times more Fiber and 3.8 times more Protein than Boiled Regular Oats.
• 1 pound of Cooked Oats provide inadequate amounts of Omega 3