Comparing Nutrients in 300 calories Fortified Instant Oats VS Prepared Fortified Instant Oats

Weight per 300 calories

• Fortified Instant Oats: 83g
• Prepared Fortified Instant Oats: 441g

Fortified Instant Oats have 5.3 times more energy per 100g than Prepared Fortified Instant Oats. It has high energy density when compared to other foods. Prepared Fortified Instant Oats having low energy density.

Which food has more nutrients per 300 calories - Fortified Instant Oats or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	3.73% 0.06g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	2.8% 2.03g	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	0.11% 0.083g	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	% 0.083g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 1.28g	g per day for Men 19-50 years
Fiber	22% 8.3g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	17.6% 9.88g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	71% 640μg	63.7% 574μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.041mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.36% 0.86mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	98% 1.28mg	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	6.63% 26.5μg	48.5% 194μg	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	2.8% 0.42mg	2.06% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	29% 291mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	32.4% 0.29mg	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	256% 20.5mg	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	107% 2.46mg	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% 351mg	48.5% 340mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	12% 182mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fortified Instant Oats vs Prepared Fortified Instant Oats:

• Prepared Fortified Instant Oats contain 3.1 times more Vitamin B1, 22.9 times more Vitamin B2, 15.6 times more Vitamin B3, 1.4 times more Vitamin B5, 19.3 times more Vitamin B6 and 7.3 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Prepared Fortified Instant Oats have similar amounts of Vitamin A per 300 kcal.
• Both Dry Plain Fortified Instant Oats as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Fortified Instant Oats vs Prepared Fortified Instant Oats:

• Prepared Fortified Instant Oats contain 1.3 times more Iron, 1.3 times more Zinc and 50.1 times more Water than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Prepared Fortified Instant Oats have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Dry Plain Fortified Instant Oats and Prepared Fortified Instant Oats have similar amounts of macro-nutrients per 300 kcal
• Both Dry Plain Fortified Instant Oats and Prepared Fortified Instant Oats have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Dry Plain Fortified Instant Oats as well as Prepared Fortified Instant Oats have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.