Comparing Nutrients in 500 calories Cooked Oats VS Dry Quick Oats

Weight per 500 calories

• Cooked Oats: 704g
• Dry Quick Oats: 132g

Dry Regular and Quick Oats Cereals have 5.3 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.

Discover which food has more nutrients per 500 calories - Cooked Oats or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	4.58% 1.46g	32g per day for Men 19-50 years
Omega 3	7.92% 0.13g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	17% 2.9g	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	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	2.62% 1.9g	1.8% 1.3g	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	% 1.3g	g per day for Men 19-50 years
Fiber	31.5% 12g	35% 13.3g	38g per day for Men 19-50 years
Protein	32% 18g	31% 17.3g	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	44.6% 0.54mg	50.6% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	9.28% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	96% 29μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.3μg	10.6% 42.2μg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Dry Quick Oats	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	62.7% 0.56mg	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	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	39.6% 166mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	185% 4.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	469% 211μg	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	73% 511mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	1.88% 28mg	0.059% 0.88mg	1500mg per day for Men 19-50 years
Zinc	64% 7.04mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	16% 589g	0.39% 14.3g	3700g per day for Men 19-50 years

Cooked Oats VS Dry Quick Oats Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Oats or Dry Quick Oats?

Lets compare vitamin content per 500 calories of Cooked Oats vs Dry Quick Oats:

• 500 calories of Cooked Oats have 1.5 times more Vitamin B5 than Dry Quick Oats.
• While 500 kcal of Dry Regular and Quick Oats Cereals contain 1.8 times more Vitamin B2 and 3.7 times more Vitamin B6 than Boiled Regular Oats.
• Both Cooked Oats and Dry Quick Oats provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Cooked Oats have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Boiled Regular Oats as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Oats vs Dry Quick Oats:

• 500 calories of Cooked Oats have 1.9 times more Zinc and 41.2 times more Water than Dry Quick Oats.
• Both Cooked Oats and Dry Quick Oats contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 500 calories.
• Both Boiled Regular Oats as well as Dry Regular and Quick Oats Cereals lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Oats have 1.2 times more Fat and 1.3 times more Omega 6 than Dry Quick Oats.
• Both Cooked Oats and Dry Quick Oats offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Boiled Regular Oats as well as Dry Regular and Quick Oats Cereals provide inadequate amounts of Omega 3 in 500 calories.