Comparing Nutrients in 500 calories Dry Quick OatsVS Fortified Instant Oats

Weight per 500 calories

Dry Quick Oats

132g

Fortified Instant Oats

138g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Dry Quick Oats or Fortified Instant Oats?

Macros Ratio

Protein Fat Carbs

Dry Quick Oats

14%

15%

71%

Fortified Instant Oats

12%

16%

72%

500 kcal ▼

Macro Nutrients

Dry Quick Oatsvs Fortified Instant Oats

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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8.87%8.6g

Fat

9.83%9.53g

8.6 gvs9.53 g

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

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4.58%1.46g

Saturated Fat

5.8%1.86g

1.46 gvs1.86 g

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

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8.25%0.13g

Omega 3

6.2%0.099g

0.13 gvs0.099 g

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

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17%2.9g

Omega 6

20%3.4g

2.9 gvs3.4 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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68.7%89.3g

Carbohydrate

74%96g

89.3 gvs96 g

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

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1.8%1.3g

Sugars

2.86%2.07g

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

1.3 gvs2.07 g

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

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0%0g

Fructose

0.19%0.14g

≤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 gvs0.14 g

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

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%0g

Glucose

%0.14g

0 gvs0.14 g

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

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%1.3g

Sucrose

%1.4g

1.3 gvs1.4 g

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

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35%13.3g

Fiber

36.3%14g

13.3 gvs14 g

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

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31%17.3g

Protein

29.4%16.5g

17.3 gvs16.5 g

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

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Vitamins

Dry Quick Oatsvs Fortified Instant Oats

0%0μg

Vitamin A

118%1066μg

RAE, retinol activity equivalents

0 μgvs1066 μg

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

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50.6%0.61mg

Vitamin B1

51.2%0.61mg

Thiamine

0.61 mgvs0.61 mg

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

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15.7%0.2mg

Vitamin B2

5.3%0.069mg

Riboflavin

0.2 mgvs0.069 mg

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

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9.28%1.5mg

Vitamin B3

8.93%1.43mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs1.43 mg

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

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29.6%1.48mg

Vitamin B5

33%1.66mg

Pantothenic acid

1.48 mgvs1.66 mg

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

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10%0.13mg

Vitamin B6

8.5%0.11mg

Pyridoxine

0.13 mgvs0.11 mg

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

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96%29μg

Vitamin B7

Biotin

29 μgvsNA μg

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

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10.6%42.2μg

Vitamin B9

11%44μg

Folates and Folic Acid

42.2 μgvs44 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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3.7%0.55mg

Vitamin E

4.7%0.7mg

Tocopherols and Tocotrienols

0.55 mgvs0.7 mg

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

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2.2%2.64μg

Vitamin K

2.2%2.62μg

Phytomenadione or phylloquinone

2.64 μgvs2.62 μg

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

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Minerals

Dry Quick Oatsvs Fortified Instant Oats

6%60mg

Calcium

48.5%485mg

60 mgvs485 mg

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

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62.7%0.56mg

Copper

55.2%0.5mg

0.56 mgvs0.5 mg

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

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Fluoride

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

NA μgvsNA μg

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

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71.6%5.73mg

Iron

427%34mg

5.73 mgvs34 mg

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

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39.6%166mg

Magnesium

42%177mg

166 mgvs177 mg

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

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185%4.26mg

Manganese

203%4.68mg

4.26 mgvs4.68 mg

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

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469%211μg

Molybdenum

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

211 μgvsNA μg

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

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73%511mg

Phosphorus

83.5%584mg

511 mgvs584 mg

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

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13.6%462mg

Potassium

15%506mg

462 mgvs506 mg

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

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61%33.5μg

Selenium

58.3%32μg

33.5 μgvs32 μg

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

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0.059%0.88mg

Sodium

20.3%304mg

0.88 mgvs304 mg

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

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33%3.6mg

Zinc

31.5%3.47mg

3.6 mgvs3.47 mg

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

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0.39%14.3g

Water

0.33%12.3g

14.3 gvs12.3 g

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

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Lets compare vitamin content per 500 calories of Dry Quick Oats vs Fortified Instant Oats:

Dry Regular and Quick Oats Cereals have 3 times more Vitamin B2 than Dry Plain Fortified Instant Oats.
While Dry Plain Fortified Instant Oats contain more Vitamin A than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Dry Plain Fortified Instant Oats have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
Both Dry Regular and Quick Oats Cereals as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Dry Quick Oats vs Fortified Instant Oats:

Dry Plain Fortified Instant Oats contain 8.1 times more Calcium, 6 times more Iron and 344.8 times more Sodium than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Dry Plain Fortified Instant Oats have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Regular and Quick Oats Cereals have 1.3 times more Omega 3 than Dry Plain Fortified Instant Oats.
While Dry Plain Fortified Instant Oats contain 1.3 times more Saturated Fat than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Dry Plain Fortified Instant Oats have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
Both Dry Regular and Quick Oats Cereals as well as Dry Plain Fortified Instant Oats have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dry Quick OatsVS Cooked OatsFortified Instant OatsVS Cooked OatsDry Quick OatsVS Prepared Fortified Instant OatsFortified Instant OatsVS Prepared Fortified Instant Oats

Compare Foods

Comparing Nutrients in 500 calories Dry Quick OatsVS Fortified Instant Oats

Weight per 500 calories

Which food has more nutrients per 500 calories - Dry Quick Oats or Fortified Instant Oats?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: