Comparing Nutrients in 1 pound Cooked Oats with Salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cooked Oats with Salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	11% 322kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	8.9% 8.6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	23% 3.9g	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	292% 380g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	140% 101g	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	115% 43.5g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	63% 35.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	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	272% 3.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	286% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	273% 43.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	335% 4.35mg	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	218% 871μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	544% 13μg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	87% 0.78mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	828% 19mg	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	179% 1252mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	43.6% 1483mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	119% 13mg	11mg per day for Men 19-50 years
Water	10.2% 379g	0.74% 27.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Oats with Salt versus 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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 ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 9.5 times more Vitamin B1, 51.3 times more Vitamin B2, 42.8 times more Vitamin B3, 2.8 times more Vitamin B5, 192 times more Vitamin B6, 32 times more Vitamin B9, more Vitamin B12 and 4 times more Vitamin E than Boiled Regular Oats with salt.
• 1 pound of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin E
• Both Boiled Regular Oats with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked Oats with Salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 1 pound of Cooked Oats with Salt has 1.3 times more Selenium, 3.7 times more Sodium and 13.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 2.3 times more Copper, 3.8 times more Iron, 3.4 times more Magnesium, 7.2 times more Manganese, 3.6 times more Phosphorus, 4.7 times more Potassium and 2.9 times more Zinc than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 5 times more Energy, 3.5 times more Omega 3, 1.6 times more Omega 6, 7 times more Carbohydrate, 82.6 times more Sugars, 5.6 times more Fiber and 3.1 times more Protein than Boiled Regular Oats with salt.
• 1 pound of Cooked Oats with Salt provide inadequate amounts of Omega 3