Comparing Nutrients in 300 calories Dry Quick OatsVS Cooked Oats

Weight per 300 calories

Dry Quick Oats

79.2g

Cooked Oats

423g

Dry Quick Oats have 5.3 times more energy per 100g than Cooked Oats. It has high energy density when compared to other foods. Boiled Regular Oats having average energy density.

Which food has more nutrients per 300 calories - Dry Quick Oats or Cooked Oats?

Macros Ratio

Protein Fat Carbs

Dry Quick Oats

14%

15%

71%

Cooked Oats

14%

19%

67%

300 kcal ▼

Macro Nutrients

Dry Quick Oatsvs Cooked Oats

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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5.32%5.16g

Fat

6.62%6.42g

5.16 gvs6.42 g

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

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2.75%0.88g

Saturated Fat

4.1%1.3g

0.88 gvs1.3 g

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

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4.95%0.079g

Omega 3

4.75%0.076g

0.079 gvs0.076 g

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

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10.2%1.74g

Omega 6

13.4%2.3g

1.74 gvs2.3 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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41.2%53.6g

Carbohydrate

39%50.7g

53.6 gvs50.7 g

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

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1.1%0.78g

Sugars

1.57%1.14g

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

0.78 gvs1.14 g

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

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0%0g

Fructose

0%0g

≤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 g

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

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%0g

Glucose

%0g

0 gvs0 g

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

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%0.78g

Sucrose

%1.06g

0.78 gvs1.06 g

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

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21%8g

Fiber

19%7.2g

8 gvs7.2 g

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

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18.6%10.4g

Protein

19%10.7g

10.4 gvs10.7 g

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

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Vitamins

Dry Quick Oatsvs Cooked Oats

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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30.3%0.36mg

Vitamin B1

26.8%0.32mg

Thiamine

0.36 mgvs0.32 mg

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

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9.44%0.12mg

Vitamin B2

5.2%0.068mg

Riboflavin

0.12 mgvs0.068 mg

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

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5.57%0.89mg

Vitamin B3

5.94%0.95mg

Niacin, nicotinic acid, niacinamide

0.89 mgvs0.95 mg

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

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17.7%0.89mg

Vitamin B5

26.3%1.3mg

Pantothenic acid

0.89 mgvs1.3 mg

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

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6.1%0.079mg

Vitamin B6

1.63%0.021mg

Pyridoxine

0.079 mgvs0.021 mg

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

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57.8%17.3μg

Vitamin B7

Biotin

17.3 μgvsNA μg

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

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6.33%25.3μg

Vitamin B9

6.34%25.4μg

Folates and Folic Acid

25.3 μgvs25.4 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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2.2%0.33mg

Vitamin E

2.25%0.34mg

Tocopherols and Tocotrienols

0.33 mgvs0.34 mg

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

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1.3%1.6μg

Vitamin K

1.06%1.27μg

Phytomenadione or phylloquinone

1.6 μgvs1.27 μg

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

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Minerals

Dry Quick Oatsvs Cooked Oats

3.6%36mg

Calcium

3.8%38mg

36 mgvs38 mg

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

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37.6%0.34mg

Copper

34.7%0.31mg

0.34 mgvs0.31 mg

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

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Fluoride

7.56%303μg

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

NA μgvs303 μg

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

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43%3.44mg

Iron

47.5%3.8mg

3.44 mgvs3.8 mg

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

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23.7%100mg

Magnesium

27%114mg

100 mgvs114 mg

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

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111%2.56mg

Manganese

107%2.45mg

2.56 mgvs2.45 mg

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

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281%127μg

Molybdenum

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

127 μgvsNA μg

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

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43.8%306mg

Phosphorus

46.5%325mg

306 mgvs325 mg

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

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8.15%277mg

Potassium

8.7%296mg

277 mgvs296 mg

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

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36.6%20μg

Selenium

41.5%23μg

20 μgvs23 μg

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

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0.035%0.53mg

Sodium

1.13%17mg

0.53 mgvs17 mg

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

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19.7%2.17mg

Zinc

38.4%4.23mg

2.17 mgvs4.23 mg

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

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0.23%8.6g

Water

9.55%353g

8.6 gvs353 g

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

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Lets compare vitamin content per 300 calories of Dry Quick Oats vs Cooked Oats:

Dry Regular and Quick Oats Cereals have 1.8 times more Vitamin B2 and 3.7 times more Vitamin B6 than Boiled Regular Oats.
While Boiled Regular Oats contain 1.5 times more Vitamin B5 than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Boiled Regular Oats have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.
Both Dry Regular and Quick Oats Cereals as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Dry Quick Oats vs Cooked Oats:

Boiled Regular Oats contain 1.9 times more Zinc and 41.2 times more Water than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Boiled Regular Oats have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Regular Oats contain 1.5 times more Saturated Fat and 1.3 times more Omega 6 than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Boiled Regular Oats have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
Both Dry Regular and Quick Oats Cereals as well as Boiled Regular Oats have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dry Quick OatsVS Fortified Instant OatsCooked OatsVS Fortified Instant Oats

Compare Foods

Comparing Nutrients in 300 calories Dry Quick OatsVS Cooked Oats

Weight per 300 calories

Which food has more nutrients per 300 calories - Dry Quick Oats or Cooked Oats?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: