Comparing Nutrients in 100 grams Prepared Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	2.34% 68kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.75% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.98% 11.7g	59% 76.7g	130g per day for Men 19-50 years
Sugars	0.63% 0.46g	40% 29g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	22% 8.3g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	75.4% 0.98mg	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	11% 44μg	51.3% 205μg	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	1.33% 1.2mg	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	0.47% 0.07mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	8% 80mg	24.3% 243mg	1000mg per day for Men 19-50 years
Copper	7.33% 0.066mg	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	74.5% 5.96mg	110% 8.78mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	11% 77mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	30.3% 454mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	2.27% 84g	0.18% 6.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Prepared Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 2.8 times more Vitamin B1, 4.8 times more Vitamin B2, 4 times more Vitamin B3, 3.4 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 6 times more Vitamin E than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Prepared Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• Prepared Fortified Instant Oats have 12.7 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 3 times more Calcium, 1.5 times more Iron, 3.3 times more Magnesium, 3.8 times more Phosphorus, 5.4 times more Potassium, 9.3 times more Sodium and 3.2 times more Zinc than Prepared Fortified Instant Oats.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 5.4 times more Energy, 3.4 times more Fat, 3.9 times more Saturated Fat, 6.6 times more Carbohydrate, 62.8 times more Sugars, 4.9 times more Fiber and 3.6 times more Protein than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.