Comparing Nutrients in 300 calories Prepared Fortified Instant Oats VS Cereals, WHEATENA, dry

Weight per 300 calories

• Prepared Fortified Instant Oats: 441g
• Cereals, WHEATENA, dry: 84g

Cereals, WHEATENA, dry have 5.3 times more energy per unit of mass than Prepared Fortified Instant Oats, which is high in comparison to other foods. Prepared Fortified Instant Oats having low energy density.

Discover which food has more nutrients per 300 calories - Prepared Fortified Instant Oats or Cereals, WHEATENA, dry?

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cereals, WHEATENA, dry	14%	7%	79%

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.5% 2.44g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	5.72% 0.092g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.5g	49% 63.5g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	1.85% 1.34g	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	% 1.28g	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Vitamin A	63.7% 574μg	0.093% 0.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	4.55% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	7.76% 0.1mg	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	48.5% 194μg	12.4% 49.6μg	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	2.06% 0.31mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	1.6% 1.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Calcium	35.3% 353mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	31% 0.28mg	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	329% 26.3mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	192% 4.42mg	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	48.5% 340mg	46% 323mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	108% 59.4μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	10% 371g	0.15% 5.46g	3700g per day for Men 19-50 years

Prepared Fortified Instant Oats VS Cereals, WHEATENA, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Prepared Fortified Instant Oats or Cereals, WHEATENA, dry?

Lets compare vitamin content per 300 calories of Prepared Fortified Instant Oats vs Cereals, WHEATENA, dry:

• 300 calories of Prepared Fortified Instant Oats have 682.5 times more Vitamin A, 19.5 times more Vitamin B1, 8.1 times more Vitamin B2, 4.5 times more Vitamin B3, 6.1 times more Vitamin B5, 12.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cereals, WHEATENA, dry.
• While 300 kcal of Cereals, WHEATENA, dry contain 9.4 times more Vitamin E than Prepared Fortified Instant Oats.
• 300 calories of Prepared Fortified Instant Oats have insufficient amounts of Vitamin E
• 300 calories of Cereals, WHEATENA, dry have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Prepared Fortified Instant Oats as well as Cereals, WHEATENA, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Prepared Fortified Instant Oats vs Cereals, WHEATENA, dry:

• 300 calories of Prepared Fortified Instant Oats have 8.8 times more Iron, 19.8 times more Sodium and 67.9 times more Water than Cereals, WHEATENA, dry.
• While 300 kcal of Cereals, WHEATENA, dry contain 1.8 times more Manganese, 1.5 times more Potassium, 2.7 times more Selenium and 1.4 times more Zinc than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, WHEATENA, dry contain similar levels of Calcium, Copper, Magnesium and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Prepared Fortified Instant Oats have 2.5 times more Fat and 1.6 times more Omega 6 than Cereals, WHEATENA, dry.
• While 300 kcal of Cereals, WHEATENA, dry contain 1.4 times more Fiber than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, WHEATENA, dry offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Prepared Fortified Instant Oats as well as Cereals, WHEATENA, dry provide inadequate amounts of Omega 3 in 300 calories.