Comparing Nutrients in 5 ounces Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	15% 19.4g	130g per day for Men 19-50 years
Sugars	17% 12.3g	0.16% 0.11g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	5% 2.8g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	21.7% 196μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	7.96% 0.1mg	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	17.7% 71μg	4.96% 20μg	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	0.16% 0.14mg	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	0.85% 0.13mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	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	39% 3.13mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	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	13% 91mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	3.54% 120mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3% 111g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Cereals, whole wheat hot natural cereal, cooked with water, without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water versus 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have more Vitamin A, 2.6 times more Vitamin B1, 3 times more Vitamin B2, 2.6 times more Vitamin B3, 3.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 8 times more Calcium, 3.6 times more Iron and more Sodium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 8 times more Selenium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Cereals, whole wheat hot natural cereal, cooked with water, without salt contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per five ounces.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.4 times more Energy, 1.3 times more Carbohydrate and 108.9 times more Sugars than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Cereals, whole wheat hot natural cereal, cooked with water, without salt offer comparable quantities of Fiber and Protein per five ounces.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.