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

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Cooked Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	4.86% 141kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	19% 3.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	116% 151g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	69.3% 50.3g	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	0% 0g	0.63% 0.46g	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	% 0g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 48.6g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	41.8% 16g	38g per day for Men 19-50 years
Protein	9% 5.04g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 873μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	135% 1.75mg	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	2.98% 12μg	95% 379μg	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	1.06% 0.16mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	1.8% 18mg	46.4% 464mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	66.6% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	22.3% 1.8mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	223% 5.1mg	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	22% 153mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	57.4% 861mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.37% 13.7g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain more Vitamin A, 9.8 times more Vitamin B1, 46.8 times more Vitamin B2, 40.5 times more Vitamin B3, 2.8 times more Vitamin B5, 176.4 times more Vitamin B6, 31.8 times more Vitamin B9 and 6.3 times more Vitamin E than Boiled Regular Oats.
• 7 ounces of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Boiled Regular Oats as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Cooked Oats have 12.1 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 26 times more Calcium, 4.1 times more Copper, 9.4 times more Iron, 3.4 times more Magnesium, 4.4 times more Manganese, 4.2 times more Phosphorus, 4.1 times more Potassium, 108.5 times more Sodium and 2.3 times more Zinc than Boiled Regular Oats.
• Both Cooked Oats and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Selenium per seven ounces.
• 7 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 5.2 times more Energy, 3.2 times more Fat, 2.5 times more Saturated Fat, 3.1 times more Omega 3, 3 times more Omega 6, 6.3 times more Carbohydrate, 93.8 times more Sugars, 4.7 times more Fiber and 3.8 times more Protein than Boiled Regular Oats.
• 7 ounces of Cooked Oats provide inadequate amounts of Omega 3