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

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%

Macro Nutrients

	Cooked Oats with Salt	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Energy	9.7% 282kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	5.2% 0.88g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	1.37% 0.99g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	18% 10g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, WHEATENA, 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	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	5.8% 0.075mg	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	8.93% 35.7μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	25% 0.23mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	141% 3.24mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	8.97% 332g	9.16% 339g	3700g per day for Men 19-50 years

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

• Boiled Regular Oats with salt have 6.9 times more Vitamin B1 and 7.4 times more Vitamin B5 than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 6.6 times more Vitamin E than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 14 oz.

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

• Boiled Regular Oats with salt have 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Zinc than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 8.9 times more Calcium, 1.4 times more Manganese, 2 times more Selenium and 3.4 times more Sodium than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Cereals, WHEATENA, cooked with water, with salt have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Regular Oats with salt have 1.2 times more Energy, 3.4 times more Fat, 2.4 times more Omega 6 and 1.3 times more Protein than Cereals, WHEATENA, cooked with water, with salt.
• Both Boiled Regular Oats with salt and Cereals, WHEATENA, cooked with water, with salt have similar amounts of Omega 3, Carbohydrate and Fiber per 14 oz.
• Both Boiled Regular Oats with salt as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.