Comparing Nutrients in 5 ounces Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	17.7% 513kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	6.74% 6.53g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	83.7% 109g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	56.4% 41g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	30% 17g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	122% 1094μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	86.2% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	107% 1.4mg	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	72.6% 291μg	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	1.9% 1.7mg	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	4.8% 0.72mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	49.8% 498mg	34.4% 344mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	NA	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	156% 12.4mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	NA	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	59.8% 33μg	NA	55μg per day for Men 19-50 years
Sodium	20.8% 312mg	43% 644mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.25% 9.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Fortified Instant Oats versus 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, 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, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 5 ounces of Fortified Instant Oats have 1.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 1.6 times more Vitamin B1, 20.8 times more Vitamin B2, 11.8 times more Vitamin B3, 12.3 times more Vitamin B6 and 6.4 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 5 ounces of Fortified Instant Oats have 1.4 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 2.1 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fortified Instant Oats have 1.5 times more Fat, 1.5 times more Saturated Fat, 1.2 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 19.2 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry offer comparable quantities of Energy and Carbohydrate per five ounces.