Comparing Nutrients in 1 kilogram Oats VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Oats	Soft White Wheat	Recommended Dietary Allowance
Energy	134% 3890kcal	117% 3400kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	143% 24.2g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	510% 663g	580% 754g	130g per day for Men 19-50 years
Sugars	NA	5.66% 4.1g	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	334% 127g	38g per day for Men 19-50 years
Protein	302% 169g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Oats	Soft White 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	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	291% 3.78mg	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	103% 410μg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Soft White Wheat	Recommended Dietary Allowance
Calcium	54% 540mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	696% 6.26mg	473% 4.26mg	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	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	2137% 49mg	1481% 34mg	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	574% 4020mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	128% 4350mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	NA	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	315% 34.6mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	2.8% 104g	3700g per day for Men 19-50 years

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

• Oats have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Soft White Wheat.
• While Soft White Wheat contains 5 times more Vitamin B3 and 3.2 times more Vitamin B6 than Oats.
• Both Oats as well as Soft White 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 Soft White Wheat:

• Oats have 1.6 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 1.4 times more Manganese and 1.3 times more Phosphorus than Soft White Wheat.
• Both Oats and Soft White Wheat have similar amounts of Iron, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oats have 3.5 times more Fat, 3.3 times more Saturated Fat, 3.1 times more Omega 3, 3 times more Omega 6 and 1.6 times more Protein than Soft White Wheat.
• Both Oats and Soft White Wheat have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Oats as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.