Comparing Nutrients in 1 kilogram Oats VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Oats	Durum Wheat	Recommended Dietary Allowance
Energy	134% 3890kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	143% 24.2g	54.7% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	510% 663g	547% 711g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	279% 106g	NA	38g per day for Men 19-50 years
Protein	302% 169g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Oats	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	636% 7.63mg	349% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	421% 67.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	187% 9.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	322% 4.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	730% 219μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 560μg	108% 430μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Durum Wheat	Recommended Dietary Allowance
Calcium	54% 540mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	696% 6.26mg	614% 5.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	590% 47.2mg	440% 35.2mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	2137% 49mg	1310% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	3556% 1600μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	747% 5230mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	1625% 894μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	361% 39.7mg	378% 41.6mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	2.96% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oats vs Durum Wheat:

• Oats have 1.8 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Durum Wheat.
• While Durum Wheat contains 7 times more Vitamin B3 and 3.5 times more Vitamin B6 than Oats.
• Both Oats and Durum Wheat have similar amounts of Vitamin B2 per 1 kg.
• Both Oats as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oats vs Durum Wheat:

• Oats have 1.6 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium and 1.6 times more Manganese than Durum Wheat.
• While Durum Wheat contains 3.5 times more Selenium than Oats.
• Both Oats and Durum Wheat have similar amounts of Copper, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oats have 2.8 times more Fat, 2.7 times more Saturated Fat, 2.3 times more Omega 3, 2.6 times more Omega 6 and 1.2 times more Protein than Durum Wheat.
• Both Oats and Durum Wheat have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Oats as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.