Comparing Nutrients in 5 ounces Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	18% 523kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	7.07% 6.86g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	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	83% 108g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	0.45% 0.33g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 34.7g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	24% 13.5g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	69.3% 624μg	21.7% 196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.4% 1.06mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.7% 1.06mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.7% 13mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	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	67.7% 271μg	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	4.72% 0.71mg	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

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	33% 332mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	150% 12mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	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	65.2% 456mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.54% 120mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	41% 615mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.25mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.27% 9.8g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, dry 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 Cereals, oats, instant, fortified, with cinnamon and spice, dry 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 Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• 5 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 3.2 times more Vitamin A, 4.2 times more Vitamin B1, 4.9 times more Vitamin B2, 3.9 times more Vitamin B3, 4.7 times more Vitamin B5, 3.5 times more Vitamin B6, 3.8 times more Vitamin B9 and 5.6 times more Vitamin E than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin E
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry 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 Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• 5 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 4.2 times more Calcium, 4.1 times more Copper, 3.8 times more Iron, 4.8 times more Magnesium, 5.5 times more Manganese, 5 times more Phosphorus, 3.3 times more Potassium, 4 times more Selenium, 3.9 times more Sodium and 5.5 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 11.3 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 4.2 times more Energy, 5.1 times more Fat, 5.1 times more Saturated Fat, 6.2 times more Omega 3, 5.7 times more Omega 6, 4.2 times more Carbohydrate, 2.9 times more Sugars, 6.2 times more Fiber and 4.8 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3 and Omega 6