Comparing Nutrients in 5 ounces Fortified Instant Oats VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Fortified Instant Oats	Dry Quick Oats	Recommended Dietary Allowance
Energy	17.7% 513kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	9.53% 9.24g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	74% 96g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	1.94% 1.4g	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	0.2% 0.14g	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 1.4g	g per day for Men 19-50 years
Fiber	37.3% 14g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	30% 17g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	122% 1094μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	103% 31μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	11.3% 45.4μg	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	4.8% 0.72mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Dry Quick Oats	Recommended Dietary Allowance
Calcium	49.8% 498mg	6.45% 64.5mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	67.4% 0.61mg	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	438% 35mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	199% 4.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	504% 227μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	85.7% 600mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	59.8% 33μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	20.8% 312mg	0.063% 0.95mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	35.3% 3.9mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Dry Quick Oats per 5 oz

Compare the macro and micronutrient content in 5 oz of Fortified Instant Oats versus 5 oz of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fortified Instant Oats vs Dry Quick Oats:

• 5 ounces of Fortified Instant Oats have more Vitamin A and 1.2 times more Vitamin E than Dry Quick Oats.
• While 5 oz of Dry Regular and Quick Oats Cereals contain 3.1 times more Vitamin B2 and 1.3 times more Vitamin B6 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Dry Quick Oats provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Dry Quick Oats have insufficient amounts of Vitamin A
• Both Dry Plain Fortified Instant Oats as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fortified Instant Oats vs Dry Quick Oats:

• 5 ounces of Fortified Instant Oats have 7.7 times more Calcium, 5.7 times more Iron and 329.3 times more Sodium than Dry Quick Oats.
• Both Fortified Instant Oats and Dry Quick Oats contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fortified Instant Oats have 1.2 times more Saturated Fat and 1.5 times more Sugars than Dry Quick Oats.
• While 5 oz of Dry Regular and Quick Oats Cereals contain 1.4 times more Omega 3 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Dry Quick Oats offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per five ounces.