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

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Prepared Fortified Instant Oats	Cooked Oats	Recommended Dietary Allowance
Energy	10.6% 308kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	42% 54.4g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	1.7% 1.22g	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	% 1.3g	% 1.13g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	19% 10.8g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cooked Oats	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.8% 13.7mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	1.74% 0.023mg	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	50% 200μg	6.8% 27.2μg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cooked Oats	Recommended Dietary Allowance
Calcium	36.3% 363mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.1% 325μg	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	338% 27mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	114% 2.63mg	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	50% 349mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	10.3% 381g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Cooked Oats per 1 lb

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

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

• 1 pound of Prepared Fortified Instant Oats has more Vitamin A, 3.4 times more Vitamin B1, 13.4 times more Vitamin B2, 13.4 times more Vitamin B3, 58 times more Vitamin B6 and 7.3 times more Vitamin B9 than Cooked Oats.
• Both Prepared Fortified Instant Oats and Cooked Oats provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Prepared Fortified Instant Oats as well as Boiled Regular Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Prepared Fortified Instant Oats has 8.9 times more Calcium, 6.6 times more Iron and 12.3 times more Sodium than Cooked Oats.
• While 1 lb of Boiled Regular Oats contains 1.6 times more Zinc than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cooked Oats contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Selenium and Water per one pound.
• 1 pound of Prepared Fortified Instant Oats lack sufficient amounts of Potassium
• 1 pound of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Regular Oats contains 1.3 times more Omega 6 than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cooked Oats offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.
• Both Prepared Fortified Instant Oats as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in one pound.