Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	92% 120g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	3.72% 2.7g	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	NA	% 2.5g	g per day for Men 19-50 years
Fiber	13% 5g	44.7% 17g	38g per day for Men 19-50 years
Protein	26% 14.6g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Cooked Oats 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	58.3% 0.7mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	3.85% 0.05mg	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	42.5% 170μg	15% 60μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	89% 890mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	23.7% 946μg	18% 716μg	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	499% 40mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	252% 5.8mg	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	23% 160mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	86% 1290mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	23.6% 871g	22.6% 836g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Cooked Oats with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt versus 1 kg of Cooked Oats with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Cooked Oats with Salt:

• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt has 1.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.8 times more Vitamin B9 than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 4.3 times more Vitamin B5 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Cooked Oats with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5
• 1 kilogram of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Cooked Oats with Salt:

• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt has 9.9 times more Calcium, 1.3 times more Fluoride, 4.4 times more Iron and 1.8 times more Sodium than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 1.8 times more Copper, 5.4 times more Magnesium, 580 times more Manganese, 4.8 times more Phosphorus, 4.1 times more Potassium, 1.9 times more Selenium and 7.7 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Cooked Oats with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• 1 kilogram of Cooked Oats with Salt lack sufficient amounts of Calcium and Fluoride

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Regular Oats with salt contains 1.4 times more Energy, 5.3 times more Omega 6, 3.4 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Cooked Oats with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in one kilogram.