Comparing Nutrients in 1 kilogram Cereals, farina, unenriched, dry VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, farina, unenriched, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	127% 3690kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	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	600% 780g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	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	50% 19g	44.7% 17g	38g per day for Men 19-50 years
Protein	189% 106g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	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	50% 0.6mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.2% 4.16mg	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	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	60% 240μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	14% 140mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	188% 15mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	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	126% 880mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	427% 235μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.84% 105g	22.6% 836g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, unenriched, dry VS Cooked Oats with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, farina, unenriched, dry 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, farina, unenriched, dry vs Cooked Oats with Salt:

• 1 kilogram of Cereals, farina, unenriched, dry has 6.3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 11.6 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 1.3 times more Vitamin B1 than Cereals, farina, unenriched, dry.
• 1 kilogram of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals, farina, unenriched, dry as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cereals, farina, unenriched, dry vs Cooked Oats with Salt:

• 1 kilogram of Cereals, farina, unenriched, dry has 1.7 times more Iron, 1.3 times more Potassium and 4.4 times more Selenium than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 2.1 times more Magnesium, 23.7 times more Sodium, 1.9 times more Zinc and 8 times more Water than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Cooked Oats with Salt contain similar levels of Copper, Manganese and Phosphorus per one kilogram.
• Both Cereals, farina, unenriched, dry as well as Boiled Regular Oats with salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, farina, unenriched, dry has 5.2 times more Energy, 6.5 times more Carbohydrate and 4.2 times more Protein than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 2.7 times more Omega 6 than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Cooked Oats with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cereals, farina, unenriched, dry provide inadequate amounts of Omega 6
• Both Cereals, farina, unenriched, dry as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in one kilogram.