Comparing Nutrients in 7 ounces Prepared Fortified Instant Oats VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	18% 23.4g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	NA	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	14% 5.36g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, WHEATENA, cooked with water	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	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	2.9% 0.038mg	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	3.47% 14μg	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	0.93% 0.14mg	NA	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, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	16% 159mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	11.5% 0.1mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	71% 1.63mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	4.5% 153mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.6% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Cereals, WHEATENA, cooked with water per 7 oz

Compare the macro and micronutrient content in 7 oz of Prepared Fortified Instant Oats versus 7 oz of Cereals, WHEATENA, cooked 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, WHEATENA, cooked with water:

• 7 ounces of Prepared Fortified Instant Oats have 26 times more Vitamin B1, 10.8 times more Vitamin B2, 5.5 times more Vitamin B3, 7.5 times more Vitamin B5, 15.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cereals, WHEATENA, cooked with water.
• 7 ounces of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Prepared Fortified Instant Oats as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Prepared Fortified Instant Oats vs Cereals, WHEATENA, cooked with water:

• 7 ounces of Prepared Fortified Instant Oats have 1.3 times more Copper, 10.6 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 24.5 times more Sodium than Cereals, WHEATENA, cooked with water.
• While 7 oz of Cereals, WHEATENA, cooked with water contain 1.5 times more Manganese and 1.3 times more Potassium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, WHEATENA, cooked with water contain similar levels of Calcium, 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 ounces of Prepared Fortified Instant Oats have 1.2 times more Energy and 1.8 times more Omega 6 than Cereals, WHEATENA, cooked with water.
• While 7 oz of Cereals, WHEATENA, cooked with water contain 1.6 times more Fiber than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cereals, WHEATENA, cooked with water offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Cereals, WHEATENA, cooked with water provide inadequate amounts of Energy and Omega 6
• Both Prepared Fortified Instant Oats as well as Cereals, WHEATENA, cooked with water provide inadequate amounts of Omega 3 in seven ounces.