Comparing Nutrients in 500 calories Cooked Oats VS Prepared Fortified Instant Oats

Weight per 500 calories

• Cooked Oats: 704g
• Prepared Fortified Instant Oats: 735g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Cooked Oats	Prepared 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	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	7.92% 0.13g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	17.8% 3.02g	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	66% 86g	130g per day for Men 19-50 years
Sugars	2.62% 1.9g	4.67% 3.4g	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	% 1.76g	% 2.13g	g per day for Men 19-50 years
Fiber	31.5% 12g	33% 12.5g	38g per day for Men 19-50 years
Protein	32% 18g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	106% 956μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	139% 22.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	164% 2.13mg	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	81% 324μg	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	3.43% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	59% 588mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	54% 0.49mg	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	548% 44mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	178% 4.1mg	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	81% 566mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	13% 449mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	1.88% 28mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	64% 7.04mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	16% 589g	16.7% 618g	3700g per day for Men 19-50 years

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

• Prepared Fortified Instant Oats contain more Vitamin A, 3.6 times more Vitamin B1, 14 times more Vitamin B2, 14 times more Vitamin B3, 60.6 times more Vitamin B6 and 7.7 times more Vitamin B9 than Boiled Regular Oats.
• Both Boiled Regular Oats and Prepared Fortified Instant Oats have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled Regular Oats as well as Prepared 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 Prepared Fortified Instant Oats:

• Boiled Regular Oats have 1.5 times more Zinc than Prepared Fortified Instant Oats.
• While Prepared Fortified Instant Oats contain 9.3 times more Calcium, 6.9 times more Iron and 12.8 times more Sodium than Boiled Regular Oats.
• Both Boiled Regular Oats and Prepared Fortified Instant Oats have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Regular Oats have 1.3 times more Saturated Fat, 1.4 times more Omega 3 and 1.3 times more Omega 6 than Prepared Fortified Instant Oats.
• Both Boiled Regular Oats and Prepared Fortified Instant Oats have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled Regular Oats as well as Prepared Fortified Instant Oats have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.