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

Macros Ratio

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

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	3.32% 96kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	7.07% 6.86g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	3.43% 0.58g	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	12.7% 16.5g	83% 108g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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% 0g	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	% 0g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 34.7g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	30% 11.3g	38g per day for Men 19-50 years
Protein	6% 3.36g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	20.5% 184μg	69.3% 624μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	88.4% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	81.7% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	80.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	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	15.6% 62.4μg	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	0.66% 0.099mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	11.3% 113mg	33% 332mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	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	106% 8.45mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	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	15.6% 109mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	41% 615mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	29.5% 3.25mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.27% 9.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Prepared Fortified Instant Oats vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 3.4 times more Vitamin A, 2.9 times more Vitamin B1, 3.5 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B5, 3 times more Vitamin B6, 4.3 times more Vitamin B9, 7.1 times more Vitamin E and 4.8 times more Vitamin K than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Prepared Fortified Instant Oats have 12.1 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 2.9 times more Calcium, 4.6 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 4.6 times more Manganese, 4.2 times more Phosphorus, 4.7 times more Potassium, 1.3 times more Selenium, 8.9 times more Sodium and 3.7 times more Zinc than Prepared Fortified Instant Oats.

Comparison of macro-nutrients per 5 ounces:

• Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 5.4 times more Energy, 3.6 times more Fat, 3.4 times more Saturated Fat, 4.7 times more Omega 3, 4 times more Omega 6, 6.5 times more Carbohydrate, 55.1 times more Sugars, 4.7 times more Fiber and 4 times more Protein than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.