Comparing Nutrients in 14 ounces Cooked Oats with Salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cooked Oats with Salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	9.7% 282kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	20% 3.4g	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	256% 333g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	122% 88.5g	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	100% 38g	38g per day for Men 19-50 years
Protein	18% 10g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	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	238% 2.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	250% 3.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	239% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	293% 3.8mg	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	191% 762μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	476% 11.4μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	76.3% 0.69mg	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	172% 13.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	724% 16.7mg	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	156% 1095mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	38% 1298mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	8.97% 332g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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, POST, Shredded Wheat, lightly frosted, spoon-size 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, POST, Shredded Wheat, lightly frosted, spoon-size:

• 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 9.5 times more Vitamin B1, 51.3 times more Vitamin B2, 42.8 times more Vitamin B3, 2.8 times more Vitamin B5, 192 times more Vitamin B6, 32 times more Vitamin B9, more Vitamin B12 and 4 times more Vitamin E than Boiled Regular Oats with salt.
• 14 ounces of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin E
• Both Boiled Regular Oats with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Oats with Salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 14 ounces of Cooked Oats with Salt have 1.3 times more Selenium, 3.7 times more Sodium and 13.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 2.3 times more Copper, 3.8 times more Iron, 3.4 times more Magnesium, 7.2 times more Manganese, 3.6 times more Phosphorus, 4.7 times more Potassium and 2.9 times more Zinc than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 5 times more Energy, 3.5 times more Omega 3, 1.6 times more Omega 6, 7 times more Carbohydrate, 82.6 times more Sugars, 5.6 times more Fiber and 3.1 times more Protein than Boiled Regular Oats with salt.
• 14 ounces of Cooked Oats with Salt provide inadequate amounts of Omega 3