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

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Dry Quick Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	59.3% 1719kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	6.36% 6.17g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	58.7% 9.98g	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	236% 307g	40.7% 53g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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% 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	% 4.5g	% 1.3g	g per day for Men 19-50 years
Fiber	121% 46g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	107% 59.6g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	85.8% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	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	12.7% 1.9mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	20.6% 206mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	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	246% 19.7mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	637% 14.7mg	110% 2.53mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	251% 1755mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.03mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	1.33% 49g	10.3% 381g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dry Quick Oats has 1.8 times more Vitamin B1, 3.5 times more Vitamin B5 and 6 times more Vitamin E than Prepared Fortified Instant Oats.
• While 1 lb of Prepared Fortified Instant Oats contains more Vitamin A, 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Dry Regular and Quick Oats Cereals.
• 1 pound of Dry Quick Oats have insufficient amounts of Vitamin A
• 1 pound of Prepared Fortified Instant Oats have insufficient amounts of Vitamin E
• Both Dry Regular and Quick Oats Cereals as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Dry Quick Oats has 6.5 times more Copper, 4.8 times more Magnesium, 5.8 times more Manganese, 5 times more Phosphorus, 5.7 times more Potassium, 5.1 times more Selenium and 4.4 times more Zinc than Prepared Fortified Instant Oats.
• While 1 lb of Prepared Fortified Instant Oats contains 1.8 times more Calcium, 1.4 times more Iron, 73.4 times more Sodium and 7.8 times more Water than Dry Regular and Quick Oats Cereals.
• 1 pound of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Quick Oats has 5.6 times more Energy, 4.8 times more Fat, 4.9 times more Saturated Fat, 8.3 times more Omega 3, 5.4 times more Omega 6, 5.8 times more Carbohydrate, 5.9 times more Fiber and 5.5 times more Protein than Prepared Fortified Instant Oats.
• 1 pound of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3