Comparing Nutrients in 14 ounces Fortified Instant Oats VS 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	49.5% 1437kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.34g	13.8% 4.4g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	51.4% 8.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	207% 269g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	5.4% 3.93g	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	0.55% 0.4g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 3.93g	g per day for Men 19-50 years
Fiber	104% 39.7g	105% 40g	38g per day for Men 19-50 years
Protein	84.5% 47.3g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	340% 3064μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	152% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	290% 87μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	31.8% 127μg	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	13.5% 2.02mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Dry Quick Oats	Recommended Dietary Allowance
Calcium	139% 1393mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	189% 1.7mg	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	1226% 98mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	584% 13.4mg	557% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1411% 635μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	240% 1679mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	0.18% 2.65mg	1500mg per day for Men 19-50 years
Zinc	91% 9.96mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Dry Quick Oats per 14 oz

Compare the macro and micronutrient content in 14 oz of Fortified Instant Oats versus 14 oz of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fortified Instant Oats vs Dry Quick Oats:

• 14 ounces of Fortified Instant Oats have more Vitamin A and 1.2 times more Vitamin E than Dry Quick Oats.
• While 14 oz of Dry Regular and Quick Oats Cereals contain 3.1 times more Vitamin B2 and 1.3 times more Vitamin B6 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Dry Quick Oats provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces 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 B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Fortified Instant Oats vs Dry Quick Oats:

• 14 ounces of Fortified Instant Oats have 7.7 times more Calcium, 5.7 times more Iron and 329.3 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 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fortified Instant Oats have 1.2 times more Saturated Fat and 1.5 times more Sugars than Dry Quick Oats.
• While 14 oz of Dry Regular and Quick Oats Cereals contain 1.4 times more Omega 3 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Dry Quick Oats offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 14 ounces.