Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	6.84% 198kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	32.5% 42.3g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	0.16% 0.12g	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	NA	% 0.99g	g per day for Men 19-50 years
Fiber	5.22% 2g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	17% 67.5μg	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	0% 0IU	NA	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, regular (10 minute), cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	35.3% 353mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	9.4% 375μg	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	198% 16mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	0.17% 0.004mg	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	9.07% 63.5mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	2% 67.5mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.35% 346g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Cooked Oats with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt versus 14 oz of Cooked Oats with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Cooked Oats with Salt:

• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 1.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.8 times more Vitamin B9 than Cooked Oats with Salt.
• While 14 oz of Boiled Regular Oats with salt contain 4.3 times more Vitamin B5 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Cooked Oats with Salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5
• 14 ounces of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Cooked Oats with Salt:

• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 9.9 times more Calcium, 1.3 times more Fluoride, 4.4 times more Iron and 1.8 times more Sodium than Cooked Oats with Salt.
• While 14 oz of Boiled Regular Oats with salt contain 1.8 times more Copper, 5.4 times more Magnesium, 580 times more Manganese, 4.8 times more Phosphorus, 4.1 times more Potassium, 1.9 times more Selenium and 7.7 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Cooked Oats with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• 14 ounces of Cooked Oats with Salt lack sufficient amounts of Calcium and Fluoride

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Regular Oats with salt contain 1.4 times more Energy, 5.3 times more Omega 6, 3.4 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Cooked Oats with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in 14 ounces.