Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 14 ounces OatsVS Soft White Wheat

Macros Ratio

Protein Fat Carbs

Oats
17%
16%
67%
Soft White Wheat
12%
5%
83%
14 oz ▼

Macro Nutrients

53.2%1544kcal
Energy
46.5%1349kcal
1544 kcalvs1349 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy
28.2%27.4g
Fat
8.14%7.9g
27.4 gvs7.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat
15%4.83g
Saturated Fat
4.56%1.46g
4.83 gvs1.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat
27.5%0.44g
Omega 3
8.93%0.14g
0.44 gvs0.14 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3
56.6%9.62g
Omega 6
18.7%3.18g
9.62 gvs3.18 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol
202%263g
Carbohydrate
230%299g
263 gvs299 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate
NA
Sugars
2.24%1.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose
111%42g
Fiber
133%50.4g
42 gvs50.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber
120%67g
Protein
75.8%42.4g
67 gvs42.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
252%3.03mg
Vitamin B1
136%1.63mg
Thiamine
3.03 mgvs1.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1
42.4%0.55mg
Vitamin B2
32.7%0.42mg
Riboflavin
0.55 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
24%3.8mg
Vitamin B3
118%19mg
Niacin, nicotinic acid, niacinamide
3.8 mgvs19 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
107%5.36mg
Vitamin B5
67.5%3.37mg
Pantothenic acid
5.36 mgvs3.37 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
36.3%0.47mg
Vitamin B6
115%1.5mg
Pyridoxine
0.47 mgvs1.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6
290%87μg
Vitamin B7
NA
Biotin
87 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7
55.6%222μg
Vitamin B9
40.7%163μg
Folates and Folic Acid
222 μgvs163 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
26.7%4mg
Tocopherols and Tocotrienols
NA mgvs4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E
NA
Vitamin K
6.3%7.54μg
Phytomenadione or phylloquinone
NA μgvs7.54 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

21.4%214mg
Calcium
13.5%135mg
214 mgvs135 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium
276%2.5mg
Copper
188%1.7mg
2.5 mgvs1.7 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride
234%18.7mg
Iron
266%21.3mg
18.7 mgvs21.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron
167%703mg
Magnesium
85%357mg
703 mgvs357 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium
848%19.5mg
Manganese
588%13.5mg
19.5 mgvs13.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese
1411%635μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
635 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum
297%2076mg
Phosphorus
228%1596mg
2076 mgvs1596 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus
50%1703mg
Potassium
50.8%1726mg
1703 mgvs1726 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium
183%101μg
Selenium
NA
101 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium
0.53%7.94mg
Sodium
0.53%7.94mg
7.94 mgvs7.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium
143%15.8mg
Zinc
125%13.7mg
15.8 mgvs13.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc
0.88%32.6g
Water
1.1%41.4g
32.6 gvs41.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water
Lets compare vitamin content per 14 ounces of Oats vs Soft White Wheat:
Comparing minerals per 14 ounces for Oats vs Soft White Wheat:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: