Comparing Nutrients in 1 pound Fortified Instant Oats VS Dry Quick Oats

Macros Ratio

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

Macro Nutrients

	Fortified Instant Oats	Dry Quick Oats	Recommended Dietary Allowance
Energy	56.6% 1642kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	15.7% 5.03g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	58.7% 9.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	236% 307g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	6.2% 4.5g	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	% 4.5g	g per day for Men 19-50 years
Fiber	119% 45.4g	121% 46g	38g per day for Men 19-50 years
Protein	97% 54g	107% 59.6g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	389% 3502μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	331% 99μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	36.3% 145μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Dry Quick Oats	Recommended Dietary Allowance
Calcium	159% 1592mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	216% 1.94mg	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	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	668% 15.4mg	637% 14.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1613% 726μg	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	251% 1755mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	0.2% 3.03mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.1% 40.5g	1.33% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Dry Quick Oats per 1 lb

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

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

• 1 pound of Fortified Instant Oats has more Vitamin A and 1.2 times more Vitamin E than Dry Quick Oats.
• While 1 lb of Dry Regular and Quick Oats Cereals contains 3.1 times more Vitamin B2 and 1.3 times more Vitamin B6 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Dry Quick Oats provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Dry Quick Oats have insufficient amounts of Vitamin A
• Both Dry Plain Fortified Instant Oats as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Fortified Instant Oats vs Dry Quick Oats:

• 1 pound of Fortified Instant Oats has 7.7 times more Calcium, 5.7 times more Iron and 329.3 times more Sodium than Dry Quick Oats.
• Both Fortified Instant Oats and Dry Quick Oats contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fortified Instant Oats has 1.2 times more Saturated Fat and 1.5 times more Sugars than Dry Quick Oats.
• While 1 lb of Dry Regular and Quick Oats Cereals contains 1.4 times more Omega 3 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Dry Quick Oats offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per one pound.