Comparing Nutrients in 14 ounces Cereals, farina, unenriched, dry VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, farina, unenriched, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	50.5% 1465kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	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	238% 310g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.54g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	75% 42g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	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	20% 0.24mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	24% 95μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	74.4% 5.95mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	120% 2.75mg	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	50% 349mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	170% 93μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, unenriched, dry VS Cooked Oats with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, farina, unenriched, dry 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, farina, unenriched, dry vs Cooked Oats with Salt:

• 14 ounces of Cereals, farina, unenriched, dry have 6.3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 11.6 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked Oats with Salt.
• While 14 oz of Boiled Regular Oats with salt contain 1.3 times more Vitamin B1 than Cereals, farina, unenriched, dry.
• 14 ounces of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals, farina, unenriched, dry as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cereals, farina, unenriched, dry vs Cooked Oats with Salt:

• 14 ounces of Cereals, farina, unenriched, dry have 1.7 times more Iron, 1.3 times more Potassium and 4.4 times more Selenium than Cooked Oats with Salt.
• While 14 oz of Boiled Regular Oats with salt contain 2.1 times more Magnesium, 23.7 times more Sodium, 1.9 times more Zinc and 8 times more Water than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Cooked Oats with Salt contain similar levels of Copper, Manganese and Phosphorus per 14 ounces.
• Both Cereals, farina, unenriched, dry as well as Boiled Regular Oats with salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, farina, unenriched, dry have 5.2 times more Energy, 6.5 times more Carbohydrate and 4.2 times more Protein than Cooked Oats with Salt.
• While 14 oz of Boiled Regular Oats with salt contain 2.7 times more Omega 6 than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Cooked Oats with Salt offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cereals, farina, unenriched, dry provide inadequate amounts of Omega 6
• Both Cereals, farina, unenriched, dry as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in 14 ounces.