Comparing Nutrients in 1 kilogram Cooked Oats with Salt VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%

Macro Nutrients

	Cooked Oats with Salt	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Energy	24.5% 710kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	61% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	559% 726g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	34% 24.6g	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	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	313% 119g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	226% 126g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, 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	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	249% 39.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	215% 2.8mg	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	72.5% 290μg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Calcium	9% 90mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	401% 3.6mg	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	360% 29mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	274% 1150mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	NA	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	494% 3460mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	569% 313μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	292% 32mg	11mg per day for Men 19-50 years
Water	22.6% 836g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Oats with Salt versus 1 kg of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, 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, QUAKER, QUAKER MultiGrain Oatmeal, dry:

• 1 kg of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contains 4.5 times more Vitamin B1, 11.3 times more Vitamin B2, 17.7 times more Vitamin B3, 56 times more Vitamin B6, 4.8 times more Vitamin B9, 8.3 times more Vitamin E and 12.3 times more Vitamin K than Boiled Regular Oats with salt.
• 1 kilogram of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled Regular Oats with salt as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cooked Oats with Salt vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry:

• 1 kilogram of Cooked Oats with Salt has 10.1 times more Sodium and 8.1 times more Water than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 1 kg of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contains 4 times more Calcium, 4.9 times more Copper, 3.2 times more Iron, 4.3 times more Magnesium, 4.5 times more Phosphorus, 4.6 times more Potassium, 5.8 times more Selenium and 3.2 times more Zinc than Boiled Regular Oats with salt.
• 1 kilogram of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contains 4.7 times more Energy, 1.8 times more Fat, 5.1 times more Omega 3, 1.9 times more Omega 6, 6.1 times more Carbohydrate, 9.1 times more Sugars, 7 times more Fiber and 5 times more Protein than Boiled Regular Oats with salt.
• 1 kilogram of Cooked Oats with Salt provide inadequate amounts of Omega 3