Comparing Nutrients in 7 ounces Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	24.8% 718kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	18.3% 3.1g	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% 153g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	82% 59.6g	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	0.49% 0.36g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 2g	% 58g	g per day for Men 19-50 years
Fiber	52.2% 20g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	42.2% 23.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	170% 1532μg	115% 1032μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	183% 2.4mg	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	16% 63.5μg	63.5% 254μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.75% 1mg	5.82% 0.87mg	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, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	69.7% 697mg	45% 448mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	52% 0.47mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	194% 4.46mg	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	84% 589mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	83.7% 46μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	45.3% 5mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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, maple and brown sugar, 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, maple and brown sugar, dry:

• 7 ounces of Fortified Instant Oats have 1.5 times more Vitamin A and 1.6 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 18.1 times more Vitamin B2, 10.3 times more Vitamin B3, 15 times more Vitamin B6 and 4 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide similar amounts of Vitamin B1 and Vitamin E per seven ounces.
• Both Dry Plain Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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, maple and brown sugar, dry:

• 7 ounces of Fortified Instant Oats have 1.6 times more Calcium, 1.5 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Selenium and 1.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 2.3 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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, 1.7 times more Saturated Fat, 1.4 times more Omega 3, 1.6 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 20 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry offer comparable quantities of Energy and Carbohydrate per seven ounces.