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

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Dry Quick Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	52% 1504kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	51.4% 8.73g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	207% 269g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	2.5% 1.83g	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% 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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.93g	% 1.15g	g per day for Men 19-50 years
Fiber	105% 40g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	93% 52g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.3% 516μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	88.5% 1.15mg	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	43.7% 175μg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	18% 181mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	29% 0.26mg	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	296% 23.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	557% 13mg	96% 2.2mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.65mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	1.16% 43g	9% 334g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Dry Quick Oats versus 14 oz of Prepared 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 Prepared Fortified Instant Oats:

• 14 ounces of Dry Quick Oats have 1.8 times more Vitamin B1, 3.5 times more Vitamin B5 and 6 times more Vitamin E than Prepared Fortified Instant Oats.
• While 14 oz of Prepared Fortified Instant Oats contain more Vitamin A, 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Dry Regular and Quick Oats Cereals.
• 14 ounces of Dry Quick Oats have insufficient amounts of Vitamin A
• 14 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin E
• Both Dry Regular and Quick Oats Cereals as well as Prepared 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 Prepared Fortified Instant Oats:

• 14 ounces of Dry Quick Oats have 6.5 times more Copper, 4.8 times more Magnesium, 5.8 times more Manganese, 5 times more Phosphorus, 5.7 times more Potassium, 5.1 times more Selenium and 4.4 times more Zinc than Prepared Fortified Instant Oats.
• While 14 oz of Prepared Fortified Instant Oats contain 1.8 times more Calcium, 1.4 times more Iron, 73.4 times more Sodium and 7.8 times more Water than Dry Regular and Quick Oats Cereals.
• 14 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Quick Oats have 5.6 times more Energy, 4.8 times more Fat, 4.9 times more Saturated Fat, 8.3 times more Omega 3, 5.4 times more Omega 6, 5.8 times more Carbohydrate, 5.9 times more Fiber and 5.5 times more Protein than Prepared Fortified Instant Oats.
• 14 ounces of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3