Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	6.57% 191kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	9.43% 9.15g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	5.46% 1.75g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	NA	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	117% 152g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	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	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	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

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	24.3% 218μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	159% 2.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	151% 24.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	24% 95μg	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	1.6% 0.24mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	12% 121mg	48.2% 482mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	52.3% 4.2mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	55.5% 1.28mg	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	22.7% 159mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	60% 901mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry 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, QUAKER, Instant Oatmeal, apples and cinnamon, dry 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, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 4.3 times more Vitamin B1, 5.9 times more Vitamin B2, 5.7 times more Vitamin B3, 4.5 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.5 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin E
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 11.6 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 4 times more Calcium, 4.2 times more Iron, 3.6 times more Magnesium, 3.7 times more Phosphorus, 4.6 times more Potassium, 4.1 times more Sodium and 3.5 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 3.8 times more Energy, 3.8 times more Fat, 4.6 times more Saturated Fat, 4 times more Carbohydrate, 4.6 times more Sugars, 4.2 times more Fiber and 3.6 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.