Comparing Nutrients in 1 pound Oats VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Oats	Durum Wheat	Recommended Dietary Allowance
Energy	61% 1764kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	25% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	248% 323g	130g per day for Men 19-50 years
Sugars	NA	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	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	127% 48g	NA	38g per day for Men 19-50 years
Protein	137% 76.6g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Oats	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	48.8% 195μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Durum Wheat	Recommended Dietary Allowance
Calcium	24.5% 245mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	279% 2.5mg	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	268% 21.4mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	594% 13.7mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	339% 2372mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	737% 406μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	172% 19mg	11mg per day for Men 19-50 years
Water	1% 37.3g	1.34% 49.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oats vs Durum Wheat:

• Oats have 1.8 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Durum Wheat.
• While Durum Wheat contains 7 times more Vitamin B3 and 3.5 times more Vitamin B6 than Oats.
• Both Oats and Durum Wheat have similar amounts of Vitamin B2 per 1 lb.
• Both Oats as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oats vs Durum Wheat:

• Oats have 1.6 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium and 1.6 times more Manganese than Durum Wheat.
• While Durum Wheat contains 3.5 times more Selenium than Oats.
• Both Oats and Durum Wheat have similar amounts of Copper, Phosphorus, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oats have 2.8 times more Fat, 2.7 times more Saturated Fat, 2.3 times more Omega 3, 2.6 times more Omega 6 and 1.2 times more Protein than Durum Wheat.
• Both Oats and Durum Wheat have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Oats as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.