Comparing Nutrients in 100 calories Cooked OatsVS Fortified Instant Oats

Weight per 100 calories

Cooked Oats

141g

Fortified Instant Oats

27.6g

Dry Plain Fortified Instant Oats have 5.1 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.

Which food has more nutrients per 100 calories - Cooked Oats or Fortified Instant Oats?

Macros Ratio

Protein Fat Carbs

Cooked Oats

14%

19%

67%

Fortified Instant Oats

12%

16%

72%

100 kcal ▼

Macro Nutrients

Cooked Oatsvs Fortified Instant Oats

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy

2.2%2.14g

Fat

1.97%1.9g

2.14 gvs1.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat

1.36%0.44g

Saturated Fat

1.16%0.37g

0.44 gvs0.37 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat

1.6%0.025g

Omega 3

1.24%0.02g

0.025 gvs0.02 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 3

4.5%0.76g

Omega 6

3.98%0.68g

0.76 gvs0.68 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Cholesterol

13%17g

Carbohydrate

14.8%19.2g

17 gvs19.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate

0.52%0.38g

Sugars

0.57%0.41g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.38 gvs0.41 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars

0%0g

Fructose

0.038%0.028g

≤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]

0 gvs0.028 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fructose

%0g

Glucose

%0.028g

0 gvs0.028 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Glucose

%0.35g

Sucrose

%0.28g

0.35 gvs0.28 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sucrose

6.3%2.4g

Fiber

7.27%2.76g

2.4 gvs2.76 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber

6.4%3.58g

Protein

5.9%3.3g

3.58 gvs3.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Oatsvs Fortified Instant Oats

0%0μg

Vitamin A

23.7%213μg

RAE, retinol activity equivalents

0 μgvs213 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

8.92%0.11mg

Vitamin B1

10.2%0.12mg

Thiamine

0.11 mgvs0.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

1.73%0.023mg

Vitamin B2

1.06%0.014mg

Riboflavin

0.023 mgvs0.014 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

2%0.32mg

Vitamin B3

1.8%0.29mg

Niacin, nicotinic acid, niacinamide

0.32 mgvs0.29 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

8.76%0.44mg

Vitamin B5

6.63%0.33mg

Pantothenic acid

0.44 mgvs0.33 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

0.54%0.007mg

Vitamin B6

1.7%0.022mg

Pyridoxine

0.007 mgvs0.022 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7

2.1%8.45μg

Vitamin B9

2.2%8.84μg

Folates and Folic Acid

8.45 μgvs8.84 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

0.75%0.11mg

Vitamin E

0.94%0.14mg

Tocopherols and Tocotrienols

0.11 mgvs0.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin E

0.35%0.42μg

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

0.42 μgvs0.52 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin K

Minerals

Cooked Oatsvs Fortified Instant Oats

1.27%12.7mg

Calcium

9.7%97mg

12.7 mgvs97 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium

11.6%0.1mg

Copper

11%0.099mg

0.1 mgvs0.099 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper

2.52%101μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

101 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Fluoride

16%1.27mg

Iron

85.4%6.83mg

1.27 mgvs6.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Iron

9.05%38mg

Magnesium

8.4%35.4mg

38 mgvs35.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium

35.5%0.82mg

Manganese

40.7%0.94mg

0.82 mgvs0.94 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Molybdenum

15.5%108mg

Phosphorus

16.7%117mg

108 mgvs117 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus

2.9%99mg

Potassium

2.97%101mg

99 mgvs101 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium

14%7.6μg

Selenium

11.7%6.4μg

7.6 μgvs6.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium

0.38%5.63mg

Sodium

4.05%60.8mg

5.63 mgvs60.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium

13%1.4mg

Zinc

6.3%0.69mg

1.4 mgvs0.69 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc

3.2%118g

Water

0.067%2.46g

118 gvs2.46 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 100 calories of Cooked Oats vs Fortified Instant Oats:

Boiled Regular Oats have 1.6 times more Vitamin B2 and 1.3 times more Vitamin B5 than Dry Plain Fortified Instant Oats.
While Dry Plain Fortified Instant Oats contain more Vitamin A and 3.1 times more Vitamin B6 than Boiled Regular Oats.
Both Boiled Regular Oats and Dry Plain Fortified Instant Oats have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 kcal.
Both Boiled Regular Oats as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cooked Oats vs Fortified Instant Oats:

Boiled Regular Oats have 2 times more Zinc and 47.8 times more Water than Dry Plain Fortified Instant Oats.
While Dry Plain Fortified Instant Oats contain 7.6 times more Calcium, 5.4 times more Iron and 10.8 times more Sodium than Boiled Regular Oats.
Both Boiled Regular Oats and Dry Plain Fortified Instant Oats have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Regular Oats have 1.3 times more Omega 3 than Dry Plain Fortified Instant Oats.
Both Boiled Regular Oats and Dry Plain Fortified Instant Oats have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 kcal.
Both Boiled Regular Oats as well as Dry Plain Fortified Instant Oats have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked OatsVS Prepared Fortified Instant OatsFortified Instant OatsVS Prepared Fortified Instant Oats

Compare Foods

Comparing Nutrients in 100 calories Cooked OatsVS Fortified Instant Oats

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Oats or Fortified Instant Oats?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: