Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cooked Oats	Recommended Dietary Allowance
Energy	8.5% 246kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	1.48% 1.07g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.99g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	13% 7.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cooked Oats	Recommended Dietary Allowance
Vitamin A	102% 921μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.7% 12.3mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.33mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.5% 246μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cooked Oats	Recommended Dietary Allowance
Calcium	25.4% 254mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	246% 19.7mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	100% 2.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.2% 71.4mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.05% 335g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Cooked Oats per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt versus 14 oz of Cooked Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Cooked Oats:

• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have more Vitamin A, 3.1 times more Vitamin B1, 13.1 times more Vitamin B2, 13.7 times more Vitamin B3, 61.8 times more Vitamin B6 and 10.3 times more Vitamin B9 than Cooked Oats.
• While 14 oz of Boiled Regular Oats contain 3.8 times more Vitamin B5 than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5
• 14 ounces of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Boiled Regular Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Cooked Oats:

• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 7.1 times more Calcium, 5.5 times more Iron and 25.5 times more Sodium than Cooked Oats.
• While 14 oz of Boiled Regular Oats contain 1.7 times more Copper, 4.5 times more Magnesium, more Manganese, 4.3 times more Phosphorus, 3.5 times more Potassium, 1.5 times more Selenium and 5.9 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cooked Oats contain similar levels of Water per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• 14 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Regular Oats contain 4.5 times more Omega 6, 2.8 times more Fiber and 1.4 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cooked Oats offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 6 and Fiber
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in 14 ounces.