Comparing Nutrients in 100 grams Prepared Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	2.34% 68kcal	12.7% 368kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.48% 0.79g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	9.24% 1.57g	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% 77g	130g per day for Men 19-50 years
Sugars	0.63% 0.46g	41.4% 30g	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	0.25% 0.18g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 29.3g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	19% 7.2g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	66.7% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	92% 1.2mg	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	32% 128μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.07mg	2.93% 0.44mg	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, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	8% 80mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	7.33% 0.066mg	26% 0.24mg	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	103% 8.22mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	98% 2.25mg	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	42.4% 297mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	28.7% 16μg	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	33.7% 506mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.27% 84g	0.17% 6.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 100 g

Compare the macro and micronutrient content in 100 g of Prepared Fortified Instant Oats versus 100 g of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 4 times more Vitamin A, 2 times more Vitamin B1, 4.2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.3 times more Vitamin B5, 4.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 6.3 times more Vitamin E than Prepared Fortified Instant Oats.
• 100 grams of Prepared Fortified Instant Oats have insufficient amounts of Vitamin E
• Both Prepared Fortified Instant Oats as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Prepared Fortified Instant Oats vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 100 grams of Prepared Fortified Instant Oats have 13.4 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 2.8 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 4 times more Manganese, 3.9 times more Phosphorus, 7 times more Potassium, 3.2 times more Selenium, 10.3 times more Sodium and 2.7 times more Zinc than Prepared Fortified Instant Oats.
• 100 grams of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 5.4 times more Energy, 3.4 times more Fat, 3.5 times more Saturated Fat, 4.3 times more Omega 3, 3.8 times more Omega 6, 6.6 times more Carbohydrate, 65.3 times more Sugars, 4.2 times more Fiber and 3.9 times more Protein than Prepared Fortified Instant Oats.
• 100 grams of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3