Comparing Nutrients in 500 calories Cooked Oats VS Fortified Instant Oats

Weight per 500 calories

• Cooked Oats: 704g
• Fortified Instant Oats: 138g

Dry Plain Fortified Instant Oats have 5.1 times more energy per unit of mass than Boiled Regular Oats, which is high in comparison to other foods. Cooked Oats having average energy density.

Which food has more nutrients per 500 calories - Cooked Oats or Fortified Instant Oats?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Cooked Oats	Fortified Instant Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	9.83% 9.53g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	5.8% 1.86g	32g per day for Men 19-50 years
Omega 3	7.92% 0.13g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	74% 96g	130g per day for Men 19-50 years
Sugars	2.62% 1.9g	2.86% 2.07g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 1.76g	% 1.4g	g per day for Men 19-50 years
Fiber	31.5% 12g	36.3% 14g	38g per day for Men 19-50 years
Protein	32% 18g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	118% 1066μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	51.2% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	8.5% 0.11mg	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	10.6% 42.3μg	11% 44μg	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	3.76% 0.56mg	4.7% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	2.2% 2.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	55.2% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	12.6% 504μg	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	79.2% 6.34mg	427% 34mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	203% 4.68mg	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	77.5% 542mg	83.5% 584mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	58.3% 32μg	55μg per day for Men 19-50 years
Sodium	1.88% 28mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	64% 7.04mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	16% 589g	0.33% 12.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Oats vs Fortified Instant Oats:

• Boiled Regular Oats have 1.6 times more Vitamin B2 and 1.3 times more Vitamin B5 than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain more Vitamin A and 3.1 times more Vitamin B6 than Boiled Regular Oats.
• Both Boiled Regular Oats and Dry Plain Fortified Instant Oats have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Boiled Regular Oats as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cooked Oats vs Fortified Instant Oats:

• Boiled Regular Oats have 2 times more Zinc and 47.8 times more Water than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain 7.6 times more Calcium, 5.4 times more Iron and 10.8 times more Sodium than Boiled Regular Oats.
• Both Boiled Regular Oats and Dry Plain Fortified Instant Oats have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Regular Oats have 1.3 times more Omega 3 than Dry Plain Fortified Instant Oats.
• Both Boiled Regular Oats and Dry Plain Fortified Instant Oats have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled Regular Oats as well as Dry Plain Fortified Instant Oats have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.