Comparing Nutrients in 1 pound Cooked Oats with Salt VS Cereals, farina, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Cooked Oats with Salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	11% 322kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	5.34% 0.91g	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	272% 354g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, farina, unenriched, dry	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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	20.2% 0.26mg	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	27.2% 109μg	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	2.4% 0.36mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	8.1% 325μg	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	51% 4.1mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	137% 3.14mg	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	57% 399mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	12.5% 426mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	194% 107μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	10.2% 379g	1.3% 47.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals, farina, unenriched, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Oats with Salt versus 1 lb of Cereals, farina, unenriched, dry 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, farina, unenriched, dry:

• 1 pound of Cooked Oats with Salt has 1.3 times more Vitamin B1 than Cereals, farina, unenriched, dry.
• While 1 lb of Cereals, farina, unenriched, dry contains 6.3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 11.6 times more Vitamin B6 and 4 times more Vitamin B9 than Boiled Regular Oats with salt.
• 1 pound 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, farina, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Oats with Salt vs Cereals, farina, unenriched, dry:

• 1 pound of Cooked Oats with Salt has 2.1 times more Magnesium, 23.7 times more Sodium, 1.9 times more Zinc and 8 times more Water than Cereals, farina, unenriched, dry.
• While 1 lb of Cereals, farina, unenriched, dry contains 1.7 times more Iron, 1.3 times more Potassium and 4.4 times more Selenium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, farina, unenriched, dry contain similar levels of Copper, Manganese and Phosphorus per one pound.
• Both Boiled Regular Oats with salt as well as Cereals, farina, unenriched, dry lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Oats with Salt has 2.7 times more Omega 6 than Cereals, farina, unenriched, dry.
• While 1 lb of Cereals, farina, unenriched, dry contains 5.2 times more Energy, 6.5 times more Carbohydrate and 4.2 times more Protein than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, farina, unenriched, dry offer comparable quantities of Fiber per one pound.
• 1 pound of Cereals, farina, unenriched, dry provide inadequate amounts of Omega 6
• Both Boiled Regular Oats with salt as well as Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 in one pound.