Comparing Nutrients in 7 ounces Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	24.8% 718kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	9.43% 9.15g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	5.46% 1.75g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	117% 152g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	79% 57.3g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	42.2% 23.7g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	170% 1532μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	159% 2.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	151% 24.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	150% 1.94mg	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	16% 63.5μg	102% 407μg	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	2.65% 2.4mg	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	6.75% 1mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	69.7% 697mg	48.2% 482mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	NA	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	613% 49mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	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	120% 839mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	83.7% 46μg	NA	55μg per day for Men 19-50 years
Sodium	29% 437mg	60% 901mg	1500mg per day for Men 19-50 years
Zinc	45.3% 5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Fortified Instant Oats versus 7 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 7 ounces of Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 7 ounces of Fortified Instant Oats have 1.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 1.6 times more Vitamin B1, 20.8 times more Vitamin B2, 11.8 times more Vitamin B3, 12.3 times more Vitamin B6 and 6.4 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 7 ounces of Fortified Instant Oats have 1.4 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 2.1 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fortified Instant Oats have 1.5 times more Fat, 1.5 times more Saturated Fat, 1.2 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 19.2 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry offer comparable quantities of Energy and Carbohydrate per seven ounces.