Comparing Nutrients in 14 ounces Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Cooked Oats	Recommended Dietary Allowance
Energy	49.3% 1429kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	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	223% 290g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.67g	% 0.99g	g per day for Men 19-50 years
Fiber	44% 16.7g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	82.2% 46g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Cooked Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	334% 4mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.84mg	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	120% 480μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Cooked Oats	Recommended Dietary Allowance
Calcium	282% 2822mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	89.5% 0.81mg	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	1657% 133mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	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	143% 1000mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	144% 79.4μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	33% 492mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	1.2% 44g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry VS Cooked Oats per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry 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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Cooked Oats:

• 14 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 13.3 times more Vitamin B1, 35.2 times more Vitamin B2, 60.9 times more Vitamin B3, 2 times more Vitamin B5, 92.6 times more Vitamin B6, 20.2 times more Vitamin B9 and 4.1 times more Vitamin E than Cooked Oats.
• 14 ounces of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Cooked Oats:

• 14 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 79 times more Calcium, 2.7 times more Copper, 37.1 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 2.2 times more Potassium, 3.7 times more Selenium, 31 times more Sodium and 1.3 times more Zinc than Cooked Oats.
• While 14 oz of Boiled Regular Oats contain 7.5 times more Water than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• 14 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 5.1 times more Energy, 2 times more Omega 3, 6.1 times more Carbohydrate, 2.5 times more Fiber and 4.6 times more Protein than Cooked Oats.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry and Cooked Oats offer comparable quantities of Omega 6 per 14 ounces.
• 14 ounces of Cooked Oats provide inadequate amounts of Omega 3