Comparing Nutrients in 14 ounces Dry Quick Oats VS Fortified Instant Oats

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 14 oz of Dry Plain Fortified Instant Oats contain 7.7 times more Calcium, 5.7 times more Iron and 329.3 times more Sodium than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Fortified Instant 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 Dry Quick Oats have 1.4 times more Omega 3 than Fortified Instant Oats.
• While 14 oz of Dry Plain Fortified Instant Oats contain 1.5 times more Sugars than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Fortified Instant Oats offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 14 ounces.