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

Macros Ratio

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

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	25.3% 732kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	19% 3.25g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	18% 23g	130g per day for Men 19-50 years
Sugars	69.3% 50.3g	1.26% 0.91g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 48.6g	% 0.58g	g per day for Men 19-50 years
Fiber	41.8% 16g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	33.8% 19g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	97% 873μg	28.7% 258μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	44.3% 0.58mg	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	22% 87.3μg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	46.4% 464mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	14.6% 0.13mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	223% 5.1mg	48% 1.1mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	57.4% 861mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	4.5% 167g	3700g per day for Men 19-50 years

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

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 3.4 times more Vitamin A, 2.9 times more Vitamin B1, 3.5 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B5, 3 times more Vitamin B6, 4.3 times more Vitamin B9 and 7.1 times more Vitamin E than Prepared Fortified Instant Oats.
• 7 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin E
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Prepared 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 Prepared Fortified Instant Oats:

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 2.9 times more Calcium, 4.6 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 4.6 times more Manganese, 4.2 times more Phosphorus, 4.7 times more Potassium, 1.3 times more Selenium, 8.9 times more Sodium and 3.7 times more Zinc than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 12.1 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 7 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 5.4 times more Energy, 3.6 times more Fat, 3.4 times more Saturated Fat, 4.7 times more Omega 3, 4 times more Omega 6, 6.5 times more Carbohydrate, 55.1 times more Sugars, 4.7 times more Fiber and 4 times more Protein than Prepared Fortified Instant Oats.
• 7 ounces of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3