Comparing Nutrients in 1 kilogram Cooked Oats with Salt VS Cereals, whole wheat hot natural cereal, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%

Macro Nutrients

	Cooked Oats with Salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Energy	24.5% 710kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	105% 137g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	1.1% 0.8g	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	42% 16g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, whole wheat hot natural cereal, 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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	56% 0.73mg	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	35% 140μg	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	16% 2.4mg	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, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Calcium	9% 90mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	92% 0.83mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	253% 5.83mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22.6% 836g	22.6% 836g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals, whole wheat hot natural cereal, 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, whole wheat hot natural cereal, 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, whole wheat hot natural cereal, cooked with water, with salt:

• 1 kilogram of Cooked Oats with Salt has 1.9 times more Vitamin B5 than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 1 kg of Cereals, whole wheat hot natural cereal, cooked with water, with salt contains 3.1 times more Vitamin B2, 4 times more Vitamin B3, 14.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, whole wheat hot natural cereal, 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, Vitamin B6 and Vitamin B9
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Oats with Salt vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• 1 kilogram of Cooked Oats with Salt has 1.5 times more Iron, 1.2 times more Magnesium and 2.1 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 1 kg of Cereals, whole wheat hot natural cereal, cooked with water, with salt contains 2.4 times more Selenium and 3.3 times more Sodium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt contain similar levels of Copper, Manganese, Phosphorus, Potassium and Water per one kilogram.
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Oats with Salt has 2.9 times more Omega 6 and 1.3 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cooked Oats with Salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 6
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 3 in one kilogram.