Comparing Nutrients in 14 ounces Cooked Oats with Salt VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Cooked Oats with Salt	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	9.7% 282kcal	55.4% 1607kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	5.25% 0.89g	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	266% 346g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	239% 173g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	39.7% 15g	38g per day for Men 19-50 years
Protein	18% 10g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	584% 5255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	438% 5.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	539% 7mg	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	350% 1401μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	875% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	233% 210mg	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	2.1% 0.32mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	NA	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	787% 63mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	42.5% 0.98mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	141% 2119mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	8.97% 332g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Oats with Salt versus 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn 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 ready-to-eat, chocolate-flavored frosted puffed corn:

• 14 ounces of Cooked Oats with Salt have 3.1 times more Vitamin B5 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain more Vitamin A, 17.4 times more Vitamin B1, 93.7 times more Vitamin B2, 78.4 times more Vitamin B3, 352.8 times more Vitamin B6, 58.8 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Boiled Regular Oats with salt.
• 14 ounces of Cooked Oats with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C
• Both Boiled Regular Oats with salt as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Oats with Salt vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 14 ounces of Cooked Oats with Salt have 2.4 times more Manganese, 1.8 times more Zinc and 24.4 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 7.8 times more Calcium, 3.2 times more Copper, 17.6 times more Iron, 1.3 times more Magnesium, 1.8 times more Phosphorus, 2.5 times more Potassium and 7.5 times more Sodium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain similar levels of Selenium per 14 ounces.
• 14 ounces of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Oats with Salt have 2.4 times more Omega 6 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 5.7 times more Energy, 2.3 times more Fat, 3.1 times more Saturated Fat, 7.3 times more Carbohydrate, 161.9 times more Sugars, 2.2 times more Fiber and 1.3 times more Protein than Boiled Regular Oats with salt.
• 14 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 6
• Both Boiled Regular Oats with salt as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3 in 14 ounces.