Comparing Nutrients in 14 ounces Cooked Oats with Salt VS Cereals, whole wheat hot natural cereal, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%

Macro Nutrients

	Cooked Oats with Salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Energy	9.7% 282kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	4.37% 0.74g	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	42% 54.4g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	0.44% 0.32g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	18% 10g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, whole wheat hot natural cereal, 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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	22.3% 0.29mg	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	14% 55.6μg	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	6.35% 0.95mg	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, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	36.6% 0.33mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	101% 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	43.7% 306mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	92% 51μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.97% 332g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals, whole wheat hot natural cereal, 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, whole wheat hot natural cereal, 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, whole wheat hot natural cereal, cooked with water, with salt:

• 14 ounces of Cooked Oats with Salt have 1.9 times more Vitamin B5 than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 14 oz of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 3.1 times more Vitamin B2, 4 times more Vitamin B3, 14.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt provide similar amounts of Vitamin B1 per 14 ounces.
• 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, whole wheat hot natural cereal, 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, whole wheat hot natural cereal, cooked with water, with salt:

• 14 ounces of Cooked Oats with Salt have 1.5 times more Iron, 1.2 times more Magnesium and 2.1 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 14 oz of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 2.4 times more Selenium and 3.3 times more Sodium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt contain similar levels of Copper, Manganese, Phosphorus, Potassium and Water per 14 ounces.
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Oats with Salt have 2.9 times more Omega 6 and 1.3 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cooked Oats with Salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 6
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 3 in 14 ounces.