Comparing Nutrients in 7 ounces Prepared Fortified Instant Oats VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Energy	4.65% 135kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	29% 37.6g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	17.3% 12.5g	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	% 0.58g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	28.7% 258μg	24.3% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	26.7% 4.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	33.6% 0.44mg	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	22% 87.3μg	24% 95μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Calcium	16% 159mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	18% 0.16mg	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	148% 12mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	55.5% 1.28mg	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	22% 153mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water per 7 oz

Compare the macro and micronutrient content in 7 oz of Prepared Fortified Instant Oats versus 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Prepared Fortified Instant Oats vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 7 ounces of Prepared Fortified Instant Oats have 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide similar amounts of Vitamin A and Vitamin B9 per seven ounces.
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Prepared Fortified Instant Oats vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 7 ounces of Prepared Fortified Instant Oats have 1.3 times more Calcium, 2.8 times more Iron and 3.1 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 2.3 times more Sodium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 1.4 times more Energy, 1.6 times more Carbohydrate and 13.7 times more Sugars than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water offer comparable quantities of Omega 6, Fiber and Protein per seven ounces.
• Both Prepared Fortified Instant Oats as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3 in seven ounces.