Comparing Nutrients in 5 ounces Fortified Instant Oats VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	17.7% 513kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	7.07% 6.86g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	83% 108g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	49.5% 36g	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	0.2% 0.14g	0.45% 0.33g	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	% 0.14g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 34.7g	g per day for Men 19-50 years
Fiber	37.3% 14g	30% 11.3g	38g per day for Men 19-50 years
Protein	30% 17g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	122% 1094μg	69.3% 624μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	88.4% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	81.7% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	80.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	96% 1.25mg	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	11.3% 45.4μg	67.7% 271μg	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	4.8% 0.72mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	49.8% 498mg	33% 332mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	47.6% 0.43mg	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	438% 35mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	159% 3.66mg	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	85.7% 600mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	59.8% 33μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	20.8% 312mg	41% 615mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	29.5% 3.25mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.27% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Cereals, oats, instant, fortified, with cinnamon and spice, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Fortified Instant Oats versus 5 oz 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 5 ounces of Fortified Instant Oats vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 5 ounces of Fortified Instant Oats have 1.8 times more Vitamin A and 1.4 times more Vitamin B5 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 1.7 times more Vitamin B1, 15 times more Vitamin B2, 8.8 times more Vitamin B3, 11 times more Vitamin B6 and 6 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, dry provide similar amounts of Vitamin E per five ounces.
• Both Dry Plain Fortified Instant 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 five ounces.

Comparing minerals per 5 ounces for Fortified Instant Oats vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 5 ounces of Fortified Instant Oats have 1.5 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 3.6 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 2 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Copper and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fortified Instant Oats have 1.4 times more Fat, 1.8 times more Saturated Fat, 1.3 times more Omega 3, 1.5 times more Omega 6, 1.3 times more Fiber and 1.3 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 16.9 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, dry offer comparable quantities of Energy and Carbohydrate per five ounces.