Comparing Nutrients in 14 ounces Cooked Oats with Salt VS Cereals, farina, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Cooked Oats with Salt	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	9.7% 282kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	4.16% 3g	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	% 0.99g	% 0.28g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	18% 10g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, farina, enriched, cooked with water, 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	25% 0.3mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	29.3% 0.38mg	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	5.95% 24μg	76.4% 306μg	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	2.1% 0.32mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	5.03% 201μg	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	44.7% 3.57mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	34% 0.78mg	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	43.7% 306mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	8.97% 332g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals, farina, enriched, cooked with water, with salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Oats with Salt versus 14 oz of Cereals, farina, enriched, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Oats with Salt vs Cereals, farina, enriched, cooked with water, with salt:

• 14 ounces of Cooked Oats with Salt have 1.2 times more Vitamin B5 than Cereals, farina, enriched, cooked with water, with salt.
• While 14 oz of Cereals, farina, enriched, cooked with water, with salt contain 1.7 times more Vitamin B1, 4.1 times more Vitamin B2, 6.6 times more Vitamin B3, 19.2 times more Vitamin B6 and 12.8 times more Vitamin B9 than Boiled Regular Oats with salt.
• 14 ounces of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled Regular Oats with salt as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Oats with Salt vs Cereals, farina, enriched, cooked with water, with salt:

• 14 ounces of Cooked Oats with Salt have 1.8 times more Copper, 3.9 times more Magnesium, 3 times more Manganese, 2.1 times more Phosphorus, 3 times more Potassium, 1.8 times more Selenium and 4.3 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• While 14 oz of Cereals, farina, enriched, cooked with water, with salt contain 10.8 times more Calcium, 5.9 times more Iron and 1.8 times more Sodium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, farina, enriched, cooked with water, with salt contain similar levels of Water per 14 ounces.
• 14 ounces of Cooked Oats with Salt lack sufficient amounts of Calcium
• 14 ounces of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• Both Boiled Regular Oats with salt as well as Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Oats with Salt have 1.3 times more Energy, 4.5 times more Omega 6, 2.1 times more Fiber and 1.4 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• Both Cooked Oats with Salt and Cereals, farina, enriched, cooked with water, with salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy and Omega 6
• Both Boiled Regular Oats with salt as well as Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 in 14 ounces.