Comparing Nutrients in 1 pound Cooked Oats with Salt VS Cereals, whole wheat hot natural cereal, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%

Macro Nutrients

	Cooked Oats with Salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Energy	11% 322kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	5% 0.85g	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	48% 62g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	0.5% 0.36g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, whole wheat hot natural cereal, 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	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	25.5% 0.33mg	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	16% 63.5μg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	42% 0.38mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	115% 2.64mg	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	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10.2% 379g	10.2% 379g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Oats with Salt vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• Boiled Regular Oats with salt have 1.9 times more Vitamin B5 than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 3.1 times more Vitamin B2, 4 times more Vitamin B3, 14.6 times more Vitamin B6, 2.3 times more Vitamin B9 and 3 times more Vitamin E than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cooked Oats with Salt vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• Boiled Regular Oats with salt have 1.5 times more Iron, 1.2 times more Magnesium and 2.1 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 2.4 times more Selenium and 3.3 times more Sodium than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt have similar amounts of Copper, Manganese, Phosphorus, Potassium and Water per 1 lb.
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Regular Oats with salt have 3.8 times more Fat, 2.9 times more Omega 6 and 1.3 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Boiled Regular Oats with salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 1 lb.
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.