Comparing Nutrients in 1 kilogram Cooked Oats VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Cooked Oats	Dry Quick Oats	Recommended Dietary Allowance
Energy	24.5% 710kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	521% 677g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	13.7% 9.9g	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	% 2.5g	% 9.9g	g per day for Men 19-50 years
Fiber	44.7% 17g	266% 101g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	383% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	224% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	730% 219μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	80% 320μg	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	5.33% 0.8mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Dry Quick Oats	Recommended Dietary Allowance
Calcium	9% 90mg	45.5% 455mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	476% 4.3mg	0.9mg per day for Men 19-50 years
Fluoride	18% 716μg	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	113% 9mg	543% 43.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	1404% 32.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3556% 1600μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	110% 770mg	553% 3870mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.45% 6.68mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	249% 27.4mg	11mg per day for Men 19-50 years
Water	22.6% 836g	2.93% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats VS Dry Quick Oats per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Oats versus 1 kg of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Oats vs Dry Quick Oats:

• 1 kg of Dry Regular and Quick Oats Cereals contains 6.1 times more Vitamin B1, 9.7 times more Vitamin B2, 5 times more Vitamin B3, 3.6 times more Vitamin B5, 20 times more Vitamin B6, 5.3 times more Vitamin B9 and 5.3 times more Vitamin E than Boiled Regular Oats.
• 1 kilogram of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Boiled Regular Oats as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Oats vs Dry Quick Oats:

• 1 kilogram of Cooked Oats has 7.7 times more Water than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 5.1 times more Calcium, 5.8 times more Copper, 4.8 times more Iron, 4.7 times more Magnesium, 5.6 times more Manganese, 5 times more Phosphorus, 5 times more Potassium, 4.7 times more Selenium and 2.7 times more Zinc than Boiled Regular Oats.
• 1 kilogram of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Regular and Quick Oats Cereals contains 5.3 times more Energy, 4.3 times more Fat, 3.6 times more Saturated Fat, 5.6 times more Omega 3, 4.1 times more Omega 6, 5.6 times more Carbohydrate, 5.9 times more Fiber and 5.2 times more Protein than Boiled Regular Oats.
• 1 kilogram of Cooked Oats provide inadequate amounts of Omega 3