Comparing Nutrients in 1 kilogram Cooked Oats with Salt VS Cereals, WHEATENA, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%

Macro Nutrients

	Cooked Oats with Salt	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Energy	24.5% 710kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	90% 117g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	3.45% 2.5g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, WHEATENA, 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	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	34% 5.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	14.6% 0.19mg	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	22.5% 90μg	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	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Calcium	9% 90mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	63.3% 0.57mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	355% 8.17mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	22.6% 836g	23% 854g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Oats with Salt vs Cereals, WHEATENA, cooked with water, with salt:

• Boiled Regular Oats with salt have 6.9 times more Vitamin B1 and 7.4 times more Vitamin B5 than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 6.6 times more Vitamin E than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked Oats with Salt vs Cereals, WHEATENA, cooked with water, with salt:

• Boiled Regular Oats with salt have 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Zinc than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 8.9 times more Calcium, 1.4 times more Manganese, 2 times more Selenium and 3.4 times more Sodium than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Cereals, WHEATENA, cooked with water, with salt have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Regular Oats with salt have 1.2 times more Energy, 3.4 times more Fat, 2.4 times more Omega 6 and 1.3 times more Protein than Cereals, WHEATENA, cooked with water, with salt.
• Both Boiled Regular Oats with salt and Cereals, WHEATENA, cooked with water, with salt have similar amounts of Omega 3, Carbohydrate and Fiber per 1 kg.
• Both Boiled Regular Oats with salt as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.