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

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	4.65% 135kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	9.43% 9.15g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	5.46% 1.75g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	117% 152g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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% 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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	28.7% 258μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	159% 2.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	151% 24.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	22% 87.3μg	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	0.93% 0.14mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	16% 159mg	48.2% 482mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	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	148% 12mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	22% 153mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	60% 901mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.36% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Prepared Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 2.8 times more Vitamin B1, 4.8 times more Vitamin B2, 4 times more Vitamin B3, 3.4 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 6 times more Vitamin E than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 in 7 oz.

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

• Prepared Fortified Instant Oats have 12.7 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 3 times more Calcium, 1.5 times more Iron, 3.3 times more Magnesium, 3.8 times more Phosphorus, 5.4 times more Potassium, 9.3 times more Sodium and 3.2 times more Zinc than Prepared Fortified Instant Oats.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 5.4 times more Energy, 3.4 times more Fat, 3.9 times more Saturated Fat, 6.6 times more Carbohydrate, 62.8 times more Sugars, 4.9 times more Fiber and 3.6 times more Protein than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.