Comparing Nutrients in 7 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	24.8% 718kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	25.7% 4.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	103% 134g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	2.7% 1.96g	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	% 1.96g	g per day for Men 19-50 years
Fiber	52.2% 20g	52.7% 20g	38g per day for Men 19-50 years
Protein	42.2% 23.7g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	170% 1532μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	145% 43.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	16% 63.5μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Dry Quick Oats	Recommended Dietary Allowance
Calcium	69.7% 697mg	9.03% 90mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	94% 0.85mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	279% 6.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	706% 318μg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	83.7% 46μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	0.088% 1.33mg	1500mg per day for Men 19-50 years
Zinc	45.3% 5mg	49.4% 5.44mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.58% 21.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Dry Quick Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Fortified Instant Oats versus 7 oz of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Fortified Instant Oats have more Vitamin A and 1.2 times more Vitamin E than Dry Quick Oats.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Fortified Instant Oats vs Dry Quick Oats:

• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fortified Instant Oats have 1.2 times more Saturated Fat and 1.5 times more Sugars than Dry Quick Oats.
• While 7 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 seven ounces.