Comparing Nutrients in 300 calories Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Prepared Fortified Instant Oats

Weight per 300 calories

• Cereals, oats, instant, fortified, with cinnamon and spice, dry: 81.3g
• Prepared Fortified Instant Oats: 441g

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 5.4 times more energy per 100g than Prepared Fortified Instant Oats. It has high energy density when compared to other foods. Prepared Fortified Instant Oats having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, oats, instant, fortified, with cinnamon and spice, dry or Prepared Fortified Instant Oats?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.93g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	7.82% 1.33g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	2.8% 2.03g	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	0.26% 0.19g	0% 0g	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	% 0.24g	% 0g	g per day for Men 19-50 years
Sucrose	% 20g	% 1.28g	g per day for Men 19-50 years
Fiber	17% 6.5g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	14% 7.75g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	39.7% 358μg	63.7% 574μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	98% 1.28mg	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	39% 155μg	48.5% 194μg	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	2.7% 0.41mg	2.06% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	19% 190mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	32.4% 0.29mg	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	86% 6.88mg	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	18% 74.8mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	107% 2.46mg	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	37.4% 262mg	48.5% 340mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	9.46% 5.2μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.15% 5.63g	10% 371g	3700g per day for Men 19-50 years

Cereals, Oats, Instant, Fortified, With Cinnamon And Spice, Dry VS Prepared Fortified Instant Oats Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, oats, instant, fortified, with cinnamon and spice, dry or Prepared Fortified Instant Oats?

Lets compare vitamin content per 300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Prepared Fortified Instant Oats:

• 300 kcal of Prepared Fortified Instant Oats contain 1.6 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Prepared Fortified Instant Oats:

• 300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.6 times more Sodium than Prepared Fortified Instant Oats.
• While 300 kcal of Prepared Fortified Instant Oats contain 1.9 times more Calcium, 3.8 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 4.2 times more Selenium, 1.5 times more Zinc and 65.9 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Prepared Fortified Instant Oats contain similar levels of Copper, Manganese and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.2 times more Carbohydrate and 10.1 times more Sugars than Prepared Fortified Instant Oats.
• While 300 kcal of Prepared Fortified Instant Oats contain 1.5 times more Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Prepared Fortified Instant Oats offer comparable quantities of Energy and Fiber per 300 calories.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in 300 calories.