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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Oats with Salt has 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 Cooked Oats with Salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, 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 Boiled Regular Oats with salt as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Omega 3 in one kilogram.