Comparing Nutrients in 7 ounces Fortified Instant Oats VS 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	24.8% 718kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	18% 23g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	1.26% 0.91g	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	0.27% 0.2g	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	% 0.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.58g	g per day for Men 19-50 years
Fiber	52.2% 20g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	42.2% 23.7g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	170% 1532μg	28.7% 258μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	44.3% 0.58mg	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	16% 63.5μg	22% 87.3μg	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	6.75% 1mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	69.7% 697mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	14.6% 0.13mg	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	613% 49mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	48% 1.1mg	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	120% 839mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	83.7% 46μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	45.3% 5mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	4.5% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fortified Instant Oats vs Prepared Fortified Instant Oats:

• Dry Plain Fortified Instant Oats have 5.9 times more Vitamin A, 1.7 times more Vitamin B1, 3.8 times more Vitamin B5, 7.3 times more Vitamin E and 4.8 times more Vitamin K than Prepared Fortified Instant Oats.
• While Prepared Fortified Instant Oats contain 4.3 times more Vitamin B2, 2.9 times more Vitamin B3, 3.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Fortified Instant Oats vs Prepared Fortified Instant Oats:

• Dry Plain Fortified Instant Oats have 4.4 times more Calcium, 5.5 times more Copper, 4.1 times more Iron, 4.9 times more Magnesium, 6.1 times more Manganese, 5.5 times more Phosphorus, 6 times more Potassium, 4.6 times more Selenium, 4.5 times more Sodium and 4 times more Zinc than Prepared Fortified Instant Oats.
• While Prepared Fortified Instant Oats contain 9.4 times more Water than Dry Plain Fortified Instant Oats.

Comparison of macro-nutrients per 7 ounces:

• Dry Plain Fortified Instant Oats have 5.3 times more Energy, 5.1 times more Fat, 6 times more Saturated Fat, 6 times more Omega 3, 6 times more Omega 6, 6 times more Carbohydrate, 3.3 times more Sugars, 5.9 times more Fiber and 5 times more Protein than Prepared Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Prepared Fortified Instant Oats have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.