Comparing Nutrients in 14 ounces Cooked Oats VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Cooked Oats	Fortified Instant Oats	Recommended Dietary Allowance
Energy	9.7% 282kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	16.7% 5.34g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	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	36.6% 47.6g	212% 276g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	% 0.99g	% 3.97g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	104% 39.7g	38g per day for Men 19-50 years
Protein	18% 10g	84.5% 47.3g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	25% 0.3mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	24.4% 0.32mg	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	5.95% 24μg	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	2.1% 0.32mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	139% 1393mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	159% 1.43mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	44.7% 3.57mg	1226% 98mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	584% 13.4mg	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	43.7% 306mg	240% 1679mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	58.2% 873mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	91% 9.96mg	11mg per day for Men 19-50 years
Water	8.97% 332g	0.96% 35.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats VS Fortified Instant Oats per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked 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 Cooked Oats vs Fortified Instant Oats:

• 14 oz of Dry Plain Fortified Instant Oats contain more Vitamin A, 5.9 times more Vitamin B1, 3.1 times more Vitamin B2, 4.6 times more Vitamin B3, 3.9 times more Vitamin B5, 16 times more Vitamin B6, 5.3 times more Vitamin B9 and 6.4 times more Vitamin E than Boiled Regular Oats.
• 14 ounces of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Boiled Regular Oats 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 Cooked Oats vs Fortified Instant Oats:

• 14 ounces of Cooked Oats have 9.4 times more Water than Fortified Instant Oats.
• While 14 oz of Dry Plain Fortified Instant Oats contain 39 times more Calcium, 4.9 times more Copper, 27.5 times more Iron, 4.7 times more Magnesium, 5.8 times more Manganese, 5.5 times more Phosphorus, 5.2 times more Potassium, 4.3 times more Selenium, 55 times more Sodium and 2.5 times more Zinc than Boiled Regular Oats.
• 14 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Plain Fortified Instant Oats contain 5.1 times more Energy, 4.5 times more Fat, 4.3 times more Saturated Fat, 4 times more Omega 3, 4.5 times more Omega 6, 5.8 times more Carbohydrate, 5.6 times more Sugars, 5.9 times more Fiber and 4.7 times more Protein than Boiled Regular Oats.
• 14 ounces of Cooked Oats provide inadequate amounts of Omega 3