Comparing Nutrients in 14 ounces Oats VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Oats	Durum Wheat	Recommended Dietary Allowance
Energy	53.2% 1544kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	15% 4.83g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	56.6% 9.62g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	217% 282g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	111% 42g	NA	38g per day for Men 19-50 years
Protein	120% 67g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Oats	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	252% 3.03mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	290% 87μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	42.7% 171μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Durum Wheat	Recommended Dietary Allowance
Calcium	21.4% 214mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	244% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	234% 18.7mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	167% 703mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	520% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	1411% 635μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	297% 2076mg	288% 2016mg	700mg per day for Men 19-50 years
Potassium	50% 1703mg	50.3% 1711mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	143% 15.8mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	1.17% 43.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oats vs Durum Wheat:

• Oats have 1.8 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Durum Wheat.
• While Durum Wheat contains 7 times more Vitamin B3 and 3.5 times more Vitamin B6 than Oats.
• Both Oats and Durum Wheat have similar amounts of Vitamin B2 per 14 oz.
• Both Oats as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oats vs Durum Wheat:

• Oats have 1.6 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium and 1.6 times more Manganese than Durum Wheat.
• While Durum Wheat contains 3.5 times more Selenium than Oats.
• Both Oats and Durum Wheat have similar amounts of Copper, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oats have 2.8 times more Fat, 2.7 times more Saturated Fat, 2.3 times more Omega 3, 2.6 times more Omega 6 and 1.2 times more Protein than Durum Wheat.
• Both Oats and Durum Wheat have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Oats as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.