Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Fortified Instant Oats	Recommended Dietary Allowance
Energy	57.2% 1660kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	NA	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	65.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	243% 315g	130g per day for Men 19-50 years
Sugars	181% 131g	9.4% 6.8g	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	0.63% 0.45g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	99% 37.6g	119% 45.4g	38g per day for Men 19-50 years
Protein	70% 39g	97% 54g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	NA	389% 3502μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	363% 4.7mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	346% 55.4mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	342% 4.45mg	28% 0.36mg	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	232% 930μg	36.3% 145μg	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	6.05% 5.44mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	110% 1102mg	159% 1592mg	1000mg per day for Men 19-50 years
Copper	NA	181% 1.63mg	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	498% 40mg	1402% 112mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	138% 581mg	420mg per day for Men 19-50 years
Manganese	NA	668% 15.4mg	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	191% 1334mg	274% 1919mg	700mg per day for Men 19-50 years
Potassium	43.6% 1483mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	137% 2059mg	66.5% 998mg	1500mg per day for Men 19-50 years
Zinc	81.2% 8.94mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.1% 40.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Fortified Instant Oats per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry versus 1 lb of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Fortified Instant Oats:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 1.6 times more Vitamin B1, 20.8 times more Vitamin B2, 11.8 times more Vitamin B3, 12.3 times more Vitamin B6 and 6.4 times more Vitamin B9 than Fortified Instant Oats.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Fortified Instant Oats provide similar amounts of Vitamin E per one pound.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Fortified Instant Oats:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 2.1 times more Sodium than Fortified Instant Oats.
• While 1 lb of Dry Plain Fortified Instant Oats contains 1.4 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Fortified Instant Oats contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 19.2 times more Sugars than Fortified Instant Oats.
• While 1 lb of Dry Plain Fortified Instant Oats contains 1.5 times more Fat, 1.5 times more Saturated Fat and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Fortified Instant Oats offer comparable quantities of Energy, Carbohydrate and Fiber per one pound.