Comparing Nutrients in 1 pound Cooked Oats with Salt VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	Cooked Oats with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	11% 322kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	37% 48.4g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	0.19% 0.14g	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	% 1.13g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	12% 6.62g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), 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	28.7% 0.34mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	5.23% 0.068mg	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	6.8% 27.2μg	19.3% 77μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	8.1% 325μg	10.7% 429μg	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	51% 4.1mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	0.2% 0.005mg	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	50% 349mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	2.27% 77mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	39% 585mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10.2% 379g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Oats with Salt versus 1 lb of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Oats with Salt vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 1 pound of Cooked Oats with Salt has 4.3 times more Vitamin B5 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 1 lb of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contains 1.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.8 times more Vitamin B9 than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5
• Both Boiled Regular Oats with salt as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked Oats with Salt vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 1 pound of Cooked Oats with Salt has 1.8 times more Copper, 5.4 times more Magnesium, 580 times more Manganese, 4.8 times more Phosphorus, 4.1 times more Potassium, 1.9 times more Selenium and 7.7 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 1 lb of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contains 9.9 times more Calcium, 1.3 times more Fluoride, 4.4 times more Iron and 1.8 times more Sodium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain similar levels of Water per one pound.
• 1 pound of Cooked Oats with Salt lack sufficient amounts of Calcium and Fluoride
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Oats with Salt has 1.4 times more Energy, 5.3 times more Omega 6, 3.4 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cooked Oats with Salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Boiled Regular Oats with salt as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Omega 3 in one pound.