Comparing Nutrients in 1 kilogram Cooked Oats with Salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cooked Oats with Salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	24.5% 710kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	9.38% 3g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	50.6% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	645% 838g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	308% 223g	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	253% 96g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	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	600% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	601% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	177% 8.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	738% 9.6mg	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	480% 1920μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1200% 29μg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	9% 90mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	192% 1.73mg	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	433% 34.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	1825% 42mg	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	394% 2760mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	96% 3270mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	262% 29mg	11mg per day for Men 19-50 years
Water	22.6% 836g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Oats with Salt versus 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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 ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 9.5 times more Vitamin B1, 51.3 times more Vitamin B2, 42.8 times more Vitamin B3, 2.8 times more Vitamin B5, 192 times more Vitamin B6, 32 times more Vitamin B9, more Vitamin B12 and 4 times more Vitamin E 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 B12 and Vitamin E
• Both Boiled Regular Oats with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Oats with Salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 1 kilogram of Cooked Oats with Salt has 1.3 times more Selenium, 3.7 times more Sodium and 13.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 2.3 times more Copper, 3.8 times more Iron, 3.4 times more Magnesium, 7.2 times more Manganese, 3.6 times more Phosphorus, 4.7 times more Potassium and 2.9 times more Zinc than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 5 times more Energy, 3.5 times more Omega 3, 1.6 times more Omega 6, 7 times more Carbohydrate, 82.6 times more Sugars, 5.6 times more Fiber and 3.1 times more Protein than Boiled Regular Oats with salt.
• 1 kilogram of Cooked Oats with Salt provide inadequate amounts of Omega 3