Comparing Nutrients in 500 calories Dry Quick OatsVS Prepared Fortified Instant Oats

Weight per 500 calories

Dry Quick Oats

132g

Prepared Fortified Instant Oats

735g

Dry Quick Oats have 5.6 times more energy per 100g than Prepared Fortified Instant Oats. It has high energy density when compared to other foods. Prepared Fortified Instant Oats having low energy density.

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

Macros Ratio

Protein Fat Carbs

Dry Quick Oats

14%

15%

71%

Prepared Fortified Instant Oats

14%

18%

68%

500 kcal ▼

Macro Nutrients

Dry Quick Oatsvs Prepared 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

10.3%10g

8.6 gvs10 g

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

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4.58%1.46g

Saturated Fat

5.2%1.66g

1.46 gvs1.66 g

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

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8.25%0.13g

Omega 3

5.5%0.088g

0.13 gvs0.088 g

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

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17%2.9g

Omega 6

17.8%3.02g

2.9 gvs3.02 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

66%86g

89.3 gvs86 g

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

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1.8%1.3g

Sugars

4.67%3.4g

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

1.3 gvs3.4 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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%1.3g

Sucrose

%2.13g

1.3 gvs2.13 g

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

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35%13.3g

Fiber

33%12.5g

13.3 gvs12.5 g

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

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31%17.3g

Protein

31%17.4g

17.3 gvs17.4 g

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

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Vitamins

Dry Quick Oatsvs Prepared Fortified Instant Oats

0%0μg

Vitamin A

106%956μg

RAE, retinol activity equivalents

0 μgvs956 μg

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

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50.6%0.61mg

Vitamin B1

159%1.9mg

Thiamine

0.61 mgvs1.9 mg

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

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15.7%0.2mg

Vitamin B2

122%1.6mg

Riboflavin

0.2 mgvs1.6 mg

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

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9.28%1.5mg

Vitamin B3

139%22.2mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs22.2 mg

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

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29.6%1.48mg

Vitamin B5

46.6%2.33mg

Pantothenic acid

1.48 mgvs2.33 mg

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

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10%0.13mg

Vitamin B6

164%2.13mg

Pyridoxine

0.13 mgvs2.13 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

81%324μg

Folates and Folic Acid

42.2 μgvs324 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

3.43%0.51mg

Tocopherols and Tocotrienols

0.55 mgvs0.51 mg

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

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2.2%2.64μg

Vitamin K

2.45%2.94μg

Phytomenadione or phylloquinone

2.64 μgvs2.94 μg

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

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Minerals

Dry Quick Oatsvs Prepared Fortified Instant Oats

6%60mg

Calcium

59%588mg

60 mgvs588 mg

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

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62.7%0.56mg

Copper

54%0.49mg

0.56 mgvs0.49 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

548%44mg

5.73 mgvs44 mg

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

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39.6%166mg

Magnesium

45.5%191mg

166 mgvs191 mg

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

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185%4.26mg

Manganese

178%4.1mg

4.26 mgvs4.1 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

81%566mg

511 mgvs566 mg

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

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13.6%462mg

Potassium

13%449mg

462 mgvs449 mg

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

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61%33.5μg

Selenium

67%36.8μg

33.5 μgvs36.8 μg

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

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0.059%0.88mg

Sodium

24%360mg

0.88 mgvs360 mg

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

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33%3.6mg

Zinc

41.4%4.56mg

3.6 mgvs4.56 mg

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

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0.39%14.3g

Water

16.7%618g

14.3 gvs618 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 Prepared Fortified Instant Oats:

Prepared Fortified Instant Oats contain more Vitamin A, 3.2 times more Vitamin B1, 7.7 times more Vitamin B2, 15 times more Vitamin B3, 1.6 times more Vitamin B5, 16.2 times more Vitamin B6 and 7.7 times more Vitamin B9 than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals as well as Prepared 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 Prepared Fortified Instant Oats:

Prepared Fortified Instant Oats contain 9.8 times more Calcium, 7.7 times more Iron, 408.8 times more Sodium, 1.3 times more Zinc and 43.2 times more Water than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Prepared Fortified Instant Oats have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Regular and Quick Oats Cereals have 1.5 times more Omega 3 than Prepared Fortified Instant Oats.
Both Dry Regular and Quick Oats Cereals and Prepared Fortified Instant Oats have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
Both Dry Regular and Quick Oats Cereals as well as Prepared 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 OatsPrepared Fortified Instant OatsVS Cooked OatsDry Quick OatsVS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dryPrepared Fortified Instant OatsVS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Compare Foods

Comparing Nutrients in 500 calories Dry Quick OatsVS Prepared Fortified Instant Oats

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: