Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	21.4% 620kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	7.06% 2.26g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	89.8% 117g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	6.34% 4.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 2.9g	g per day for Men 19-50 years
Fiber	15.8% 6g	44.7% 17g	38g per day for Men 19-50 years
Protein	33% 18.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	258% 2320μg	144% 1300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	189% 30.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	223% 2.9mg	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	155% 620μg	110% 440μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	64% 640mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	73.3% 0.66mg	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	620% 49.6mg	745% 59.6mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	243% 5.6mg	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	25.7% 180mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	23% 844g	22.7% 840g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Prepared Fortified Instant Oats per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt versus 1 kg of Prepared Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Prepared Fortified Instant Oats:

• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 1.8 times more Vitamin A and 1.4 times more Vitamin B9 than Prepared Fortified Instant Oats.
• While 1 kg of Prepared Fortified Instant Oats contains 3.9 times more Vitamin B5 than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Prepared Fortified Instant Oats provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Prepared Fortified Instant Oats:

• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 2.1 times more Sodium than Prepared Fortified Instant Oats.
• While 1 kg of Prepared Fortified Instant Oats contains 1.5 times more Copper, 4.3 times more Magnesium, more Manganese, 4.3 times more Phosphorus, 1.4 times more Selenium and 3.6 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Prepared Fortified Instant Oats contain similar levels of Calcium, Iron and Water per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese and Zinc
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Prepared Fortified Instant Oats lack sufficient amounts of Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Prepared Fortified Instant Oats contains 3.4 times more Omega 6, 2.8 times more Fiber and 1.3 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Prepared Fortified Instant Oats offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 6 and Fiber
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in one kilogram.