Comparing Nutrients in 1 pound Fortified Instant Oats VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Fortified Instant Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	56.6% 1642kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	6.36% 6.17g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	40.7% 53g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	2.88% 2.1g	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	0.63% 0.45g	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	% 0.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 1.3g	g per day for Men 19-50 years
Fiber	119% 45.4g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	97% 54g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	389% 3502μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	85.8% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	101% 1.3mg	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	36.3% 145μg	50% 200μg	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	15.4% 2.3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	159% 1592mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	33.3% 0.3mg	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	1402% 112mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	668% 15.4mg	110% 2.53mg	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	274% 1919mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	1.1% 40.5g	10.3% 381g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fortified Instant Oats vs Prepared Fortified Instant Oats:

• Dry Plain Fortified Instant Oats have 5.9 times more Vitamin A, 1.7 times more Vitamin B1, 3.8 times more Vitamin B5, 7.3 times more Vitamin E and 4.8 times more Vitamin K than Prepared Fortified Instant Oats.
• While Prepared Fortified Instant Oats contain 4.3 times more Vitamin B2, 2.9 times more Vitamin B3, 3.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Fortified Instant Oats vs Prepared Fortified Instant Oats:

• Dry Plain Fortified Instant Oats have 4.4 times more Calcium, 5.5 times more Copper, 4.1 times more Iron, 4.9 times more Magnesium, 6.1 times more Manganese, 5.5 times more Phosphorus, 6 times more Potassium, 4.6 times more Selenium, 4.5 times more Sodium and 4 times more Zinc than Prepared Fortified Instant Oats.
• While Prepared Fortified Instant Oats contain 9.4 times more Water than Dry Plain Fortified Instant Oats.

Comparison of macro-nutrients per 1 pound:

• Dry Plain Fortified Instant Oats have 5.3 times more Energy, 5.1 times more Fat, 6 times more Saturated Fat, 6 times more Omega 3, 6 times more Omega 6, 6 times more Carbohydrate, 3.3 times more Sugars, 5.9 times more Fiber and 5 times more Protein than Prepared Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Prepared Fortified Instant Oats have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.