Comparing Nutrients in 7 ounces Fortified Instant Oats VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Fortified Instant Oats	Cooked Oats	Recommended Dietary Allowance
Energy	24.8% 718kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	18.3% 24g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	0.74% 0.54g	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	% 0.5g	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	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cooked 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	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	0.76% 0.01mg	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	2.98% 12μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Cooked Oats	Recommended Dietary Allowance
Calcium	69.7% 697mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	50% 1.15mg	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	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	83.7% 46μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	45.3% 5mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Cooked Oats per 7 oz

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

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

• 7 ounces of Fortified Instant Oats have more Vitamin A, 5.9 times more Vitamin B1, 3.1 times more Vitamin B2, 4.6 times more Vitamin B3, 3.9 times more Vitamin B5, 16 times more Vitamin B6, 5.3 times more Vitamin B9 and 6.4 times more Vitamin E than Cooked Oats.
• 7 ounces of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dry Plain Fortified Instant Oats as well as Boiled Regular Oats 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 Cooked Oats:

• 7 ounces of Fortified Instant Oats have 39 times more Calcium, 4.9 times more Copper, 27.5 times more Iron, 4.7 times more Magnesium, 5.8 times more Manganese, 5.5 times more Phosphorus, 5.2 times more Potassium, 4.3 times more Selenium, 55 times more Sodium and 2.5 times more Zinc than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 9.4 times more Water than Dry Plain Fortified Instant Oats.
• 7 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fortified Instant Oats have 5.1 times more Energy, 4.5 times more Fat, 4.3 times more Saturated Fat, 4 times more Omega 3, 4.5 times more Omega 6, 5.8 times more Carbohydrate, 5.6 times more Sugars, 5.9 times more Fiber and 4.7 times more Protein than Cooked Oats.
• 7 ounces of Cooked Oats provide inadequate amounts of Omega 3