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

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Fortified Instant Oats	Recommended Dietary Allowance
Energy	25.3% 732kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	8.35% 2.67g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	19% 3.25g	28.6% 4.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	106% 138g	130g per day for Men 19-50 years
Sugars	69.3% 50.3g	4.1% 2.98g	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	0.63% 0.46g	0.27% 0.2g	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	% 0.6g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 48.6g	% 2g	g per day for Men 19-50 years
Fiber	41.8% 16g	52.2% 20g	38g per day for Men 19-50 years
Protein	33.8% 19g	42.2% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	97% 873μg	170% 1532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	73.6% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	12.2% 0.16mg	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	95% 379μg	16% 63.5μg	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	6.6% 0.99mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	46.4% 464mg	69.7% 697mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	79.4% 0.71mg	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	210% 16.8mg	613% 49mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	223% 5.1mg	292% 6.7mg	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	91% 639mg	120% 839mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	83.7% 46μg	55μg per day for Men 19-50 years
Sodium	57.4% 861mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	45.3% 5mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.48% 17.7g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.7 times more Vitamin B1, 15 times more Vitamin B2, 8.8 times more Vitamin B3, 11 times more Vitamin B6 and 6 times more Vitamin B9 than Fortified Instant Oats.
• While 7 oz of Dry Plain Fortified Instant Oats contain 1.8 times more Vitamin A and 1.4 times more Vitamin B5 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Fortified Instant Oats provide similar amounts of Vitamin E per seven ounces.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 2 times more Sodium than Fortified Instant Oats.
• While 7 oz of Dry Plain Fortified Instant Oats contain 1.5 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 3.6 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Fortified Instant Oats contain similar levels of Copper and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 16.9 times more Sugars than Fortified Instant Oats.
• While 7 oz of Dry Plain Fortified Instant Oats contain 1.4 times more Fat, 1.8 times more Saturated Fat, 1.3 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Fortified Instant Oats offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.