Comparing Nutrients in 100 calories Dry Quick OatsVS Fortified Instant Oats

Weight per 100 calories

Dry Quick Oats

26.4g

Fortified Instant Oats

27.6g

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

Which food has more nutrients per 100 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%

100 kcal ▼

Macro Nutrients

Dry Quick 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 .

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1.77%1.72g

Fat

1.97%1.9g

1.72 gvs1.9 g

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

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0.92%0.29g

Saturated Fat

1.16%0.37g

0.29 gvs0.37 g

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

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1.65%0.026g

Omega 3

1.24%0.02g

0.026 gvs0.02 g

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

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3.4%0.58g

Omega 6

3.98%0.68g

0.58 gvs0.68 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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13.7%18g

Carbohydrate

14.8%19.2g

18 gvs19.2 g

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

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0.36%0.26g

Sugars

0.57%0.41g

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

0.26 gvs0.41 g

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

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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 .

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%0g

Glucose

%0.028g

0 gvs0.028 g

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

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%0.26g

Sucrose

%0.28g

0.26 gvs0.28 g

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

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7%2.66g

Fiber

7.27%2.76g

2.66 gvs2.76 g

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

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6.2%3.47g

Protein

5.9%3.3g

3.47 gvs3.3 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

23.7%213μg

RAE, retinol activity equivalents

0 μgvs213 μg

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

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10%0.12mg

Vitamin B1

10.2%0.12mg

Thiamine

0.12 mgvs0.12 mg

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

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3.15%0.041mg

Vitamin B2

1.06%0.014mg

Riboflavin

0.041 mgvs0.014 mg

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

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1.86%0.3mg

Vitamin B3

1.8%0.29mg

Niacin, nicotinic acid, niacinamide

0.3 mgvs0.29 mg

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

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5.9%0.3mg

Vitamin B5

6.63%0.33mg

Pantothenic acid

0.3 mgvs0.33 mg

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

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2.03%0.026mg

Vitamin B6

1.7%0.022mg

Pyridoxine

0.026 mgvs0.022 mg

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

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19.3%5.78μg

Vitamin B7

Biotin

5.78 μgvsNA μg

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

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2.1%8.44μg

Vitamin B9

2.2%8.84μg

Folates and Folic Acid

8.44 μgvs8.84 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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0.74%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 .

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0.44%0.53μg

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

0.53 μgvs0.52 μg

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

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Minerals

Dry Quick Oatsvs Fortified Instant Oats

1.2%12mg

Calcium

9.7%97mg

12 mgvs97 mg

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

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12.5%0.11mg

Copper

11%0.099mg

0.11 mgvs0.099 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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14.3%1.15mg

Iron

85.4%6.83mg

1.15 mgvs6.83 mg

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

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7.9%33.2mg

Magnesium

8.4%35.4mg

33.2 mgvs35.4 mg

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

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37%0.85mg

Manganese

40.7%0.94mg

0.85 mgvs0.94 mg

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

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94%42.2μg

Molybdenum

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

42.2 μgvsNA μg

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

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14.6%102mg

Phosphorus

16.7%117mg

102 mgvs117 mg

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

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2.7%92mg

Potassium

2.97%101mg

92 mgvs101 mg

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

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12%6.7μg

Selenium

11.7%6.4μg

6.7 μgvs6.4 μg

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

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0.012%0.18mg

Sodium

4.05%60.8mg

0.18 mgvs60.8 mg

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

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6.57%0.72mg

Zinc

6.3%0.69mg

0.72 mgvs0.69 mg

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

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0.077%2.86g

Water

0.067%2.46g

2.86 gvs2.46 g

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

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Lets compare vitamin content per 100 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 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 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 100 kcal.

Compare more foods per 100 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 100 calories Dry Quick OatsVS Fortified Instant Oats

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: