Comparing Nutrients in 500 calories Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Prepared Fortified Instant Oats

Weight per 500 calories

• Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water: 521g
• Prepared Fortified Instant Oats: 735g

Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 1.4 times more energy per 100g than Prepared Fortified Instant Oats. It has average energy density when compared to other foods. Prepared Fortified Instant Oats having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water or Prepared Fortified Instant Oats?

Macros Ratio

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

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	66% 86g	130g per day for Men 19-50 years
Sugars	45.3% 33g	4.67% 3.4g	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% 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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.13g	g per day for Men 19-50 years
Fiber	27.4% 10.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	63.7% 573μg	106% 956μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	139% 22.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.15mg	164% 2.13mg	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	62.5% 250μg	81% 324μg	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	4.17% 0.63mg	3.43% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	31.8% 318mg	59% 588mg	1000mg per day for Men 19-50 years
Copper	47.5% 0.43mg	54% 0.49mg	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	137% 11mg	548% 44mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	178% 4.1mg	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	59.5% 417mg	81% 566mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	13% 449mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	38.5% 578mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	11% 400g	16.7% 618g	3700g per day for Men 19-50 years

Cereals, Oats, Instant, Fortified, With Cinnamon And Spice, Prepared With Water VS Prepared Fortified Instant Oats Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water or Prepared Fortified Instant Oats?

Lets compare vitamin content per 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Prepared Fortified Instant Oats:

• 500 kcal of Prepared Fortified Instant Oats contain 1.7 times more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Prepared Fortified Instant Oats:

• 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 1.6 times more Sodium than Prepared Fortified Instant Oats.
• While 500 kcal of Prepared Fortified Instant Oats contain 1.9 times more Calcium, 4 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 4.4 times more Selenium, 1.5 times more Zinc and 1.5 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Prepared Fortified Instant Oats contain similar levels of Copper, Manganese and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 9.7 times more Sugars than Prepared Fortified Instant Oats.
• While 500 kcal of Prepared Fortified Instant Oats contain 1.6 times more Fat, 1.4 times more Omega 6 and 1.4 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Prepared Fortified Instant Oats offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in 500 calories.