Comparing Nutrients in 1 pound 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	11% 322kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	15.7% 5.03g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	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	42% 54.4g	236% 307g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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% 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	% 1.13g	% 4.5g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	121% 46g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	107% 59.6g	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	28.7% 0.34mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	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	6.8% 27.2μg	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	2.4% 0.36mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Dry Quick Oats	Recommended Dietary Allowance
Calcium	4.1% 41mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	216% 1.94mg	0.9mg per day for Men 19-50 years
Fluoride	8.1% 325μg	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	51% 4.1mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	50% 349mg	251% 1755mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.2% 3.03mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	10.2% 379g	1.33% 49g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked 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 Cooked Oats vs Dry Quick Oats:

• 1 lb 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 pound 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 pound.

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

• 1 pound of Cooked Oats has 7.7 times more Water than Dry Quick Oats.
• While 1 lb 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 pound of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound of Cooked Oats provide inadequate amounts of Omega 3