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

Macros Ratio

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

Macro Nutrients

	Cooked Oats with Salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	24.5% 710kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	600% 780g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	NA	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	50% 19g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, farina, unenriched, dry	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	83.2% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	44.6% 0.58mg	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	60% 240μg	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	5.33% 0.8mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	9% 90mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	18% 716μg	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	113% 9mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	301% 6.93mg	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	126% 880mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	427% 235μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	22.6% 836g	2.84% 105g	3700g per day for Men 19-50 years

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

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

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