Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	6.57% 191kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	24% 17.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	24.3% 218μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	29% 4.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	38.6% 0.5mg	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	24% 95μg	25% 99μg	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	0.22% 0.2mg	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	1.6% 0.24mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	12% 121mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	16.3% 0.15mg	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	52.3% 4.2mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	55.5% 1.28mg	40.2% 0.92mg	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	22.7% 159mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water versus 7 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water 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, prepared with water vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• 7 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 1.3 times more Vitamin A than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Cereals, oats, instant, fortified, with raisins 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 Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 1.3 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain similar levels of Calcium, Copper, Iron, Potassium, Selenium, Sodium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 1.4 times more Omega 6 and 1.5 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 7 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 1.4 times more Sugars than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Cereals, oats, instant, fortified, with raisins and spice, prepared with water offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 6
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3 in seven ounces.