Comparing Nutrients in 100 grams Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	3.3% 96kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	5% 4.84g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	9.62% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	58.5% 76g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	35% 25.3g	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	0.32% 0.23g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 24.5g	g per day for Men 19-50 years
Fiber	5.26% 2g	21% 8g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	62.3% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	68% 0.88mg	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	12% 48μg	47.8% 191μg	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	0.8% 0.12mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	6.1% 61mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	33.6% 0.3mg	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	26.4% 2.1mg	106% 8.46mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	112% 2.58mg	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	11.4% 80mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.6% 6.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	29% 434mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Cereals, oats, instant, fortified, with cinnamon and spice, dry per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water versus 100 g 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 100 grams of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 100 g of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 4 times more Vitamin A, 4.5 times more Vitamin B1, 4.2 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B5, 4 times more Vitamin B6, 4 times more Vitamin B9 and 4.2 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• 100 grams 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, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 100 grams of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 11.1 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 100 g of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 3.8 times more Calcium, 3.7 times more Copper, 4 times more Iron, 3.8 times more Magnesium, 4 times more Manganese, 4 times more Phosphorus, 4 times more Potassium, 4 times more Selenium, 3.9 times more Sodium and 4 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 3.8 times more Energy, 4 times more Fat, 4 times more Saturated Fat, 4 times more Omega 3, 4 times more Omega 6, 4 times more Carbohydrate, 4 times more Sugars, 4 times more Fiber and 4 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• 100 grams of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3