Comparing Nutrients in 5 ounces Cooked Oats VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Cooked Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	3.47% 101kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	6.74% 6.53g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	83.7% 109g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	56.4% 41g	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	% 0.35g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	86.2% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	107% 1.4mg	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	2.13% 8.5μg	72.6% 291μg	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	1.9% 1.7mg	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	0.76% 0.11mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	34.4% 344mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	NA	0.9mg per day for Men 19-50 years
Fluoride	2.54% 101μg	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	16% 1.28mg	156% 12.4mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	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	15.6% 109mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	14% 7.65μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	43% 644mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.25% 9.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Oats versus 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 9.6 times more Vitamin B1, 65 times more Vitamin B2, 54.3 times more Vitamin B3, 196 times more Vitamin B6, 34.2 times more Vitamin B9 and 5.3 times more Vitamin E than Boiled Regular Oats.
• 5 ounces of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Boiled Regular Oats as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cooked Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 5 ounces of Cooked Oats have 12.6 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 27 times more Calcium, 9.8 times more Iron, 3.2 times more Magnesium, 3.8 times more Phosphorus, 4.7 times more Potassium, 113.5 times more Sodium and 2 times more Zinc than Boiled Regular Oats.
• 5 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 5.2 times more Energy, 3 times more Fat, 2.8 times more Saturated Fat, 6.4 times more Carbohydrate, 106.9 times more Sugars, 4.9 times more Fiber and 3.4 times more Protein than Boiled Regular Oats.