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

Macros Ratio

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

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Energy	3.32% 96kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.43% 0.58g	3.4% 0.58g	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	20.7% 27g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	12.3% 8.94g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	6% 3.36g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	20.5% 184μg	17.3% 156μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	24% 0.31mg	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	17% 68μg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Calcium	11.3% 113mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	13% 0.12mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	39.6% 0.91mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	3.2% 119g	2.94% 109g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Prepared Fortified Instant Oats versus 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Prepared Fortified Instant Oats have 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide similar amounts of Vitamin A and Vitamin B9 per five ounces.
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Prepared Fortified Instant Oats have 1.3 times more Calcium, 2.8 times more Iron and 3.1 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 2.3 times more Sodium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 1.4 times more Energy, 1.6 times more Carbohydrate and 13.7 times more Sugars than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water offer comparable quantities of Omega 6, Fiber and Protein per five ounces.
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3 in five ounces.