Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Cereals, whole wheat hot natural cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Energy	6.02% 175kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	115% 149g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.15% 0.83g	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	6.8% 2.58g	49.6% 19g	38g per day for Men 19-50 years
Protein	7% 3.93g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.65mg	60.8% 9.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.6% 0.5mg	59.7% 0.78mg	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	25% 99μg	38.7% 155μg	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	0.22% 0.2mg	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	1.2% 0.18mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Calcium	11% 111mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	101% 0.91mg	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	55% 4.4mg	84% 6.73mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	276% 6.35mg	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	18% 127mg	107% 752mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	255% 140μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.2% 156g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Cereals, whole wheat hot natural cereal, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water versus 7 oz of Cereals, whole wheat hot natural cereal, 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 raisins and spice, prepared with water vs Cereals, whole wheat hot natural cereal, dry:

• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have more Vitamin A than Cereals, whole wheat hot natural cereal, dry.
• While 7 oz of Cereals, whole wheat hot natural cereal, dry contain 2.2 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 4.9 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 14.6 times more Vitamin E and 4.8 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Cereals, whole wheat hot natural cereal, dry:

• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.4 times more Calcium, 55.5 times more Sodium and 7.9 times more Water than Cereals, whole wheat hot natural cereal, dry.
• While 7 oz of Cereals, whole wheat hot natural cereal, dry contain 6.2 times more Copper, 1.5 times more Iron, 6.4 times more Magnesium, 6.9 times more Manganese, 5.9 times more Phosphorus, 4.6 times more Potassium, 44.2 times more Selenium and 6.3 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 20.7 times more Sugars than Cereals, whole wheat hot natural cereal, dry.
• While 7 oz of Cereals, whole wheat hot natural cereal, dry contain 3.9 times more Energy, 2.1 times more Fat, 8.3 times more Omega 3, 3.2 times more Omega 6, 4.2 times more Carbohydrate, 7.3 times more Fiber and 5.7 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3 and Omega 6