Comparing Nutrients in 5 ounces Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	17.7% 513kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	6.77% 6.56g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	84% 109g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	58.7% 42.6g	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	0.35% 0.26g	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	% 0.72g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 41.5g	g per day for Men 19-50 years
Fiber	37.3% 14g	27% 10.2g	38g per day for Men 19-50 years
Protein	30% 17g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	122% 1094μg	82% 737μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	131% 1.7mg	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	45.4% 181μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.8% 0.72mg	4.16% 0.62mg	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, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	49.8% 498mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	37% 0.33mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	29.7% 125mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	138% 3.2mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	59.8% 33μg	40.7% 22.4μg	55μg per day for Men 19-50 years
Sodium	20.8% 312mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.24% 8.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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, maple and brown sugar, 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, maple and brown sugar, dry:

• 5 ounces of Fortified Instant Oats have 1.5 times more Vitamin A and 1.6 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 18.1 times more Vitamin B2, 10.3 times more Vitamin B3, 15 times more Vitamin B6 and 4 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide similar amounts of Vitamin B1 and Vitamin E per five ounces.
• Both Dry Plain Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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, maple and brown sugar, dry:

• 5 ounces of Fortified Instant Oats have 1.6 times more Calcium, 1.5 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Selenium and 1.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 2.3 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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, 1.7 times more Saturated Fat, 1.4 times more Omega 3, 1.6 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 20 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry offer comparable quantities of Energy and Carbohydrate per five ounces.