Comparing Nutrients in 100 calories Fortified Instant Oats VS Dry Quick Oats

Weight per 100 calories

• Fortified Instant Oats: 27.6g
• Dry Quick Oats: 26.4g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Fortified Instant Oats or Dry Quick Oats?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Fortified Instant Oats	Dry Quick Oats	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	1.77% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.65% 0.026g	1.6g per day for Men 19-50 years
Omega 6	3.98% 0.68g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	13.7% 18g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	0.36% 0.26g	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	0.038% 0.028g	0% 0g	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	% 0.028g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.26g	g per day for Men 19-50 years
Fiber	7.27% 2.76g	7% 2.66g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.06% 0.014mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.3% 5.78μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.2% 8.84μg	2.1% 8.44μg	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	0.94% 0.14mg	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0.44% 0.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Dry Quick Oats	Recommended Dietary Allowance
Calcium	9.7% 97mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	12.5% 0.11mg	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	85.4% 6.83mg	14.3% 1.15mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	7.9% 33.2mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	37% 0.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	94% 42.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.7% 117mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	4.05% 60.8mg	0.012% 0.18mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.077% 2.86g	3700g per day for Men 19-50 years

Fortified Instant Oats VS Dry Quick Oats Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Fortified Instant Oats or Dry Quick Oats?

Lets compare vitamin content per 100 calories of Fortified Instant Oats vs Dry Quick Oats:

• 100 calories of Fortified Instant Oats have more Vitamin A than Dry Quick Oats.
• While 100 kcal of Dry Regular and Quick Oats Cereals contain 3 times more Vitamin B2 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Dry Quick Oats provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 100 calories.
• 100 calories of Fortified Instant Oats have insufficient amounts of Vitamin B2 and Vitamin B6
• 100 calories of Dry Quick Oats have insufficient amounts of Vitamin A
• Both Dry Plain Fortified Instant Oats as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Fortified Instant Oats vs Dry Quick Oats:

• 100 calories of Fortified Instant Oats have 8.1 times more Calcium, 6 times more Iron and 344.8 times more Sodium than Dry Quick Oats.
• Both Fortified Instant Oats and Dry Quick Oats contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 calories.
• 100 calories of Dry Quick Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• Both Dry Plain Fortified Instant Oats and Dry Regular and Quick Oats Cereals have similar amounts of macro-nutrients per 100 kcal
• Both Fortified Instant Oats and Dry Quick Oats offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per 100 calories.
• Both Dry Plain Fortified Instant Oats as well as Dry Regular and Quick Oats Cereals provide inadequate amounts of Omega 3 in 100 calories.