Comparing Nutrients in 5 ounces Fortified Instant Oats VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Fortified Instant Oats	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	17.7% 513kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	17% 12.3g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	30% 17g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	122% 1094μg	21.7% 196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	27.6% 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	11.3% 45.4μg	17.7% 71μg	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	0.16% 0.14mg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	49.8% 498mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	11.7% 0.1mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	28.7% 0.66mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	3.54% 120mg	3400mg per day for Men 19-50 years
Selenium	59.8% 33μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	20.8% 312mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water 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 raisins and spice, prepared with water 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 raisins and spice, prepared with water:

• 5 ounces of Fortified Instant Oats have 5.6 times more Vitamin A, 2.5 times more Vitamin B1, 6.4 times more Vitamin B5 and 5.7 times more Vitamin E than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 5 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 3 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin E
• Both Dry Plain Fortified Instant Oats as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water 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 raisins and spice, prepared with water:

• 5 ounces of Fortified Instant Oats have 6.3 times more Calcium, 4.9 times more Copper, 11.2 times more Iron, 6.7 times more Magnesium, 7.3 times more Manganese, 6.6 times more Phosphorus, 4.3 times more Potassium, 14.5 times more Selenium, 2 times more Sodium and 6 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 5 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 8.8 times more Water than Dry Plain Fortified Instant Oats.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fortified Instant Oats have 4.1 times more Energy, 7.3 times more Fat, 9 times more Saturated Fat, 8 times more Omega 3, 8.5 times more Omega 6, 3.9 times more Carbohydrate, 7.7 times more Fiber and 6 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 5 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 5.8 times more Sugars than Dry Plain Fortified Instant Oats.
• 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3 and Omega 6